WOD Blog

Wed, Feb 22 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2001 days ago)

2.22.23


(Time)
Warm Up
2 rounds

250 meter row
8 barbell deadlifts
8 barbell cleans
8 barbell good mornings
90 seconds plank hold
5 negative pull ups @ 5 seconds descent
25 banded rows


Strength

EVERY 2 MINUTES FOR 16 MINUTES (8 rounds)

Bench press

Sets 1-2: 4 reps @ 75%
Sets 3-4: 2 reps @ 85%
Sets 5-6: 1 rep @ 95%
Sets 7-8: 1 rep @ 95%+

Conditioning

FOR TIME

-30 power cleans (135/95)
-20 burpees over bar
-10 shoulder to overhead

goal - 12 minutes




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