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
