WOD Blog

Wed, Feb 8 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1995 days ago)

2.8.23


(Time)
Warm Up

5:00 Cardio of choice

3 rounds

5 single arm DB snatch deadlift each side
5 single arm DB hang power cleans each side
5 single arm DB push press each side
3 push ups
6 air squats
9 butterfly sit ups
25 banded rows

Strength

Station 1
3-6 banded deadlifts

Station 2
30-45 seconds banded pull aparts

55-65% of 1rm deadlift

Conditioning

FOR TIME

- 400 meter run
Followed by

15-12-9

-Deadlifts (165/125)
-Wallballs (24/20)
-Pull ups

Goal time: 15 minutes




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)