WOD Blog

Thu, Sep 21 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1987 days ago)

9.21.23


(Time)
Warm-up

3-5 mins of easy jogging, biking, or rowing
-- then --
3 sets of:
5 pvc pass-throughs
5 band pull-aparts
10 m of bear crawl
-- then --
3 sets of:
3-5 deadlifts
3-5 hang power cleans, starting just above the knee
3-5 push press
3-5 power clean and push-jerks


Strength
For quality:
Burgener Warm-up Practice, 45/35 lbs, 10 mins
Warm up to working weight


1 round, 2 mins per station, for max reps of:
Clean & Jerk, 155/105 lbs
Rest 2 mins
Clean & Jerk, 135/95 lbs
Rest 2 mins
Clean & Jerk, 115/75 lbs




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