WOD Blog

Mon, Jun 19 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2019 days ago)

061923


(Weight)
Warm up
Athlete’s choice

Strength
BACK SQUAT
Set 1- Light warm up x 3
Set 2- Medium warm up x 3
Set 3- 75% ×5
Set 4- 85% × 3
Set 5- 95% × 1+

Conditioning
20 MIN EMOM( 5 sets):
Min 1- 3 Power Cleans (185/135) + 20 Double unders
Min 2- 12/9 cal bike
Min 3- 10-15 Pull-ups
Min 4- 10 DB bench press (50/35s)
If you don't have double unders then 2x the amount of single unders. Complete each movement in the minute. For Power Cleans it should be something you can TNG or do quick singles with right into jump rope!




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