CrossFit WOD – Wed, Jul 31

TimberWolf Crossfit – St.Paul – CrossFit WOD

Strength (4 Rounds for weight)

Every 2 minutes, for 8 minutes (4 sets):

12 Front Rack Barbell Step-Ups

*6/side alternating

*increase load each set, around 9/10 RPE by final set

*20/18″ Box for step ups, or roughly equal to knee height when standing

“Carried Away” (Time)

4 Rounds for Time:

6 Shuttle Runs (down & back =1)

Single Arm Kettlebell Suitcase Carries 200 feet (8 down & backs) @ 24/16 kg

Forearm Front Plank for 1 minute

Time Cap: 16 minutes

*switch hands after 100ft for suitcase carry

Rx+ 32/24 kg KB

Cooldown (No Measure)

If time allows:

Stretching:

2 Sets

60 sec Frog Stretch

60 sec Seiza Sit with Thoracic Reaches

Extra Credit (Optional After Class Work)

Extra Credit Part 1 (No Measure)

3 sets:

2 min clock:

5 Snatches @ 70% 1RM

AMRAP Clean and jerks @ 80% 1RM

–Rest 3 minutes between sets–

*2 bar setup if able, any style Snatch/CJ allowed.

Extra Credit Part 2 (No Measure)

Every 2 minutes, for 10 minutes (5 sets):

3 Below Knee Hang Power Cleans + 1 Hang Power Clean @ 80-85%

*% based off 1 RM power clean

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