CrossFit WOD – Wed, Nov 29

TimberWolf Crossfit – St.Paul – CrossFit WOD

Power Clean (5×1 building to maximal)

Front Squat (3×3 @ Max power clean (from today))

Clean Pull (3×3 @ Max Clean (from today))

For time (Time)

50-40-30-20-10

Parallette Jump Overs

10-8-6-4-2

Shuttle Runs

Sandbag Cleans (100# / 70#)

10min cap

Sandbag clean standard:

Control on shoulder – no dropping behind
Start w/ 50 jump overs, then 10 shuttles and 10 cleans. Then 40 jump overs, 8 shuttles and 8 cleans. Etc.

Scaling: This is a tight time cap – scale to a sandbag weight you can touch and go from the ground for sets of 6-8 reps