TimberWolf Crossfit – St.Paul – CrossFit WOD
Squat Clean Thruster
Every 90 sec x 6 sets:
Sets 1 & 2 : 3 Squat Clean Thrusters @ 65-70% 1RM Thruster
Sets 3 & 4 : 2 Squat Clean Thrusters @ 70-75% 1RM Thruster
Sets 5 & 6 : 45 sec AMRAP Squat Clean Thrusters @ 80% 1RM Thruster
*Drop & reset between each, not TnG.
“Walk This Way” (AMRAP – Rounds and Reps)
15 min Clock:
Buy In – 50 alternating barbell front rack lunge steps @ 95/65lb (43/30kg)
…into AMRAP Remaining Time:
2 Wall Walks
8 V-Ups
16 Walking Lunges (in place if needed)
Masters RX: 75/55lb (34/25kg)
Extra Credit (Optional After Class Work)
Cashout (Checkmark)
Gliding Leg Curls
3 sets of 8-10 reps
Rest as needed
*slow controlled tempo
*Try not to use momentum, drive heels into box to pull with hamstrings
Front Squat
Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Loads per set (by %): 60, 65, 70, 75
Deadlift
Find a 3RM for the day
Then, do 3 reps @ 80% of that 3RM; rest 45 sec, then do 4, rest 45 sec, then do 5, and
continue until you reach a 9/10 RPE for the day or speed/form is lost – TnG Allowed
