WOD Blog

Wed, Jul 5 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2015 days ago)

7.5.23


(Time)
Warm up
2 Rounds
MIN 1 - :40 Lunges
MIN 2 - :40 Single DB Strict Press
MIN 3 - :40 Scap Push-ups
MIN 4 - :40 Hollow Hold
MIN 5 - :40 Single DB Hammer Curl
MIN 6 - :40 Perfect Push-ups

Strenght/Skill
Barbell Warm Up for Clean
3 Rounds (empty barbell)
-5 RDL
-5 Hip Contact High Pull
-5 Front Squat with Hookgrip
-1 Overhead Complex: Strict Press + Push Press + Push Jerk + SPLIT JERK

Strength

E2Mx10min
Clean & Jerk x 2 reps
Set 1-2 @70%
Set 3-5 75%

E3Mx9 min
Clean &jerk x 2 reps
Set 1-3 @80%

Conditioning
4 sets
12/10 C. Row
5 Bar Muscle ups
5 clean & jerks (Set 1 175/105, Set 2 185/125, Set 3 205/135, Set 4 225/145)
5 ring muscle ups
3 min rest between sets




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