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TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength Part 1 (3 Rounds for weight)
Every 2:30, for 7:30 (3 sets):
6 Barbell Bench Presses (2111 tempo)
*Up to 9/10 RPE (Rate of Perceived Exertion) by final set, should be 1 rep remaining in the tank
*Tempo = 2 second negative, 1 second pause at the chest, 1 second press and 1 second pause at the top.
Strength Part 2 (Weight)
Every 90 seconds, for 4:30 (3 sets):
10-12 Barbell Skull Crushers
()
“To the Well” (4 Rounds for time)
Every 5 min x 4 sets at full sprint effort
10 single arm KB hang clean and jerks @ 32/24kg (5 consecutive per arm)
12/9 cal Echo bike
*Aim for 90 sec per round
Extra Credit (Optional After Class Work) (No Measure)
Knee Health
Patrick Step ups (demo video below)
Accumulate 20-30 reps/side
–Rest and switch as needed–
