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TimberWolf Crossfit – St.Paul – CrossFit WOD
Front Squat
Within 12 minutes:
1 Front Squat @ Max Load
Find a 1RM in a max of 3 attempts.
*Attempts start once you are above 85% 1RM
Suggested Build up:
6-8 Reps @ empty bar
4-6 reps @ 40-55%
4 reps @ 60-65%
2 reps @ 70-75%
1 rep @ 80%
1 rep @ 85%
“Compressor” (Time)
21-18-15 Reps for Time:
Deadlift @ 185/125 lbs
Toes to Bar
Time Cap: 9 minutes
Core Finisher (No Measure)
10 min Clock:
Max Plank Hold on Elbows, continue until one remains!
*If you stop early, rest 30-60 sec then perform 20-30 more sec. Repeat this until 10 min mark.
Extra Credit (Optional After Class Work)
Barbell Hip Thrust (Weight)
Every 2 minutes, for 6 minutes (3 sets):
10 Barbell Hip Thrusts
*8/10 RPE, focus on hip drive, solid glute pump.
