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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jan 16 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1977 days ago) |
1.16.24(Time) Warm-up 2-4 mins of jogging, biking, or rowing -- then -- 3 rounds, not for time of: 7 hip & back extensions 1 turkish get-up, L-arm, you choose the load 1 turkish get-up, R-arm, you choose the load 5 hip hinge to above knee, empty barbell (from standing position) 5 standing barbell shrug, empty barbell 5 hip hinge to above knee + jump shrug, empty barbell 5 hang power clean at above knee, empty barbell 5 hang power clean at just below knee, empty barbell 5 power clean at mid-shin, empty barbell 5 shoulder press, empty barbell 5 dip & drive, empty barbell (barbell stays in front rack- does not go overhead, torso upright, knee/hip extension) 5 push press, empty barbell 5 push jerk, empty barbell (with 2 sec hold in receiving position) 5 power clean & jerk at mid-shin, empty barbell Skill Warm up to working weight Conditioning Power Clean & Jerk 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. |
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