WOD December 22, 2014 (Monday)

Establish a “10 Rep Max” Front Squat

*During reps 1 through 10, the bar can never be placed back on the rack. During your warm up, start at 50-60% of your 1rm front squat. Once you’re completely warm, make the proper weight adjustment and begin your attempts at a 10 rep max

and then…

Complete as many rounds/reps as possible, in a 13 minute ascending ladder of:

1 Clean + 1 Pull Up + 25 Lateral Jumps
2 Cleans + 2 Pull Ups + 25 Lateral Jumps
3 Cleans + 3 Pull Ups + 25 Lateral Jumps
4 Cleans + 4 Pull Ups + 25 Lateral Jumps
5 Cleans + 5 Pull Ups + 25 Lateral Jumps
6 Cleans + 6 Pull Ups + 25 Lateral Jumps
7 Cleans + 7 Pull Ups + 25 Lateral Jumps
8 Cleans + 8 Pull Ups + 25 Lateral Jumps

*Your score is the amount or rounds + reps complete in 13 minutes and the weight you choose for the cleans (FULL CLEANS).

Search

Popular Posts

CrossFit – Thu, May 14

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…

CrossFit One World