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| CrossFit Info |
WOD Blog
 | Fri, Mar 4 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
3.4.2022(Check In) Warm-up ON AN 8:00 RUNNING CLOCK.. 1 ROUND :30 Bike (Moderate Pace) 10 Groiners 5 Push-Up to Pike 10 Tall Jumps Into.. 1 ROUND :30 Bike (Moderate-Hard Pace) 10 Air Squats 10 Barbell Strict Press 5 Broad Jumps Into… 1 ROUND :30 Bike (Hard Pace) 8 Barbell Deadlift into Hang Power Clean 8 Barbell Front Squats 8 Barbell Push Press Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK Build to 5-Rep Push Jerk Heavier than Workout Weight* *After each Set complete 5 Front Squats with the same weight just used to Push Jerk. Workout Metcon (Time) FOR TIME 50/40 Cal Bike 20 Push Jerks (95/65) 20 Front Squats 40/30 Cal Bike 15 Push Jerks (115/75) 15 Front Squats 30/25 Cal Bike 10 Push Jerks (135/95) 10 Front Squats Partner Workout Option Metcon (AMRAP - Rounds and Reps) IN TEAMS OF 2... AMRAP x 22 MINUTES* 70/55 Cal Bike 40 Push Jerks (95/65) 40 Front Squats 60/48 Cal Bike 30 Push Jerks (115/75) 30 Front Squats 50/40 Cal Bike 20 Push Jerks 20 Front Squats (135/95) *P1 works while P2 Rests. Split work as needed. (Score is Rounds + Reps) |
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