WOD Blog

Wed, Feb 15 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1998 days ago)

2.15.23


(Time)
Warm Up
5:00 Cardio

2 rounds

5 single arm DB 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

Strength

EVERY 2 MINUTES FOR 16 MINUTES (8 Rounds)

Bench press

Rest remaining time of each set


Sets 1-2: 6 reps @ 60%
Sets 3-4: 4 reps @ 70%
Sets 5-6: 2 reps @ 80%
Sets 7-8: 1 rep @ 90%+

Conditioning

3 ROUNDS FOR TIME

-10 strict pull ups
-200 meter run
-10 deadlifts (155/105)

Goal Time 12 minutes




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