WOD Blog

Thu, Feb 23 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2002 days ago)

2.23.23


(Time)
Warm Up

1 Rounds
6 calorie bike or 12 down ups
6 walkout with push ups
6 cossack squats
6 spider climbers

Strength

5 x1 push jerk + 1 split jerk

Rest 60 seconds between sets

90% of 1rm push jerk

followed by
10 x 3
back squats

Rest 60 seconds between sets

Sets 1-3: 60%
Sets 4-6: 70%
Sets 7-8: 75%
Sets 9-10: 80%

Conditioning

6 ROUNDS FOR TIME

-9 burpees
-6 strict pull ups
-3 deadlifts (155/125)

Goal 15 m




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