top of page

12/21 WOD

Squat Clean + Split Jerk


5x(2+1) @72% C&J 1-Rep



Pause Front Squat


3x3 @ 55% 1-Rep Max



Then



EMOM - 28 Minutes


Minute #1 - Cal Bike


Minute #2 - Box Jump Overs


Minute #3 - Single unders


Minute #4 - 3 Power Clean & Jerks + 3 Burpees Over Bar (135/95)

25 views0 comments

Recent Posts

See All

3/1 WOD

OPEN WORKOUT 24.1 https://games.crossfit.com/open/overview

2/29 WOD

Low Hang Pause Power Clean + Squat Clean 5x(2+1) Then Front Squat 2x5 @ 75% 1x5 @ 77% 1x5 @ 80% 1x5 @ 82% For Time 500 Meter Row 40 Burpees 500 Meter Row

2/28 WOD

1000 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest -rest 3 minutes- 750 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest Then 4 Rounds- Rest as needed 15/15 Side Plank Hip

bottom of page