top of page
  • Writer's pictureCoach Rob

WOD for Saturday 190406


In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24"/20") 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jump Overs (24"/20") 40 Clusters (135/95) 

*one person working at a time

Comp Work

On the 1:30 x 7 Rounds: 1 High Hang Squat Clean (pockets) 1 Hang Squat Clean 1 Front Squat 

On this clean complex, this is intended to be unbroken once the bar comes off the ground for the first high hang clean. This first high hang position is just above mid-thigh, high on the body. The hang position, the following rep, is taken from the knee level. Lastly we finish with the single front squat 

Pausing Front Squat plus Split Jerk

5 Sets

1 Pausing front squat (5 sec in bottom)

1 Split Jerk

Start at 60% and build to heavy

23 views0 comments

Recent Posts

See All

WOD for Thursday 240229

Today is the official start of the 2024 CrossFit Open! If you haven't signed up, you still get it done! Just hit the following link: SUNNY SIDE UP 12

WOD for Monday 240226

3 Days Until the Open! We will be having our annual Friday Night Lights Open WOD's every Friday for the next 3 weeks. This means Friday's WOD will be the announced WOD put out by CrossFit to test ou

WOD for Saturday 240224

5 DAYS UNTIL THE OPEN!! Get signed up!!! If you don't know what it is, ask a coach. If you are on the fence, sign up. 8:30 CrossFit “SLIDE LOCK" Teams of 2 Buy in: 80/60. cal bike 8 rounds 12 T2B 12 P

bottom of page