Announcements
Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest, or grab a sandbag to carry.
TimberWolf Crossfit – St.Paul – CrossFit WOD
T2B Test 1 (Time)
For Time:
75 Toes to Bars
Time Cap: 6 minutes
*The opening set is a max unbroken set.
“Heave” (5 Rounds for reps)
Every 4 minutes x 5 sets
3 minute clock to complete:
500/400m row
Max power cleans in remaining time
Round 1 + 2: 135/95lb (61/43kg)
Round 3 + 4: 165/115lb 75/50kg)
Round 5: 185/125lb (84/57kg)
Masters RX:
115/80lb (52/36kg)
135/95 (61/43kg)
155/105lb (70/48kg)
RX+
185/125lb (84/57kg)
205/135 (93/61kg)
225/155 (102/70kg)
Goal: 4-8 power cleans per round with at least 1 minute of time to work off the rower
Extra Credit (Optional After Class Work)
Shoulder Health (Checkmark)
Prone Shoulder Swimmers
Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to complete
()
Jump rope skill (Checkmark)
1. 360 Degree Single-Under 2 reps each direction x 3-4 total sets; rest as needed
2. Speed Steps, Single-Unders, Speed Steps Box Drill; *30.20.30×3 total sets; rest as needed
Note: 30 singles + 20 speed steps + 30 singles
3. Speed Step; Max Reps in 15 seconds x 4 sets; rest 45 seconds.
4. 4 Footwork Patterns 1×180 Seconds.
*Note: 10 reps narrow to wide jump + 10 reps split jumps back and forth for 180 seconds
