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OUR BLOG

Tuesday Wod

By Wodify Admin | In WOD | on March 12, 2018

St. Louis – CrossFit WOD

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Weightlifting

Back Squat (5×3)

These should be heavy across all sets. Advanced lifters should spend majority of their sets around 85% of current 1rm if it’s within 6 months. If you do not have a 1rm, build to a heavy set of 3 in 5 sets.

Metcon

Metcon (Time)

For Time:

30-Power Cleans 145/100

30-Box Jump Overs 24/20

60-Deadlifts 145/100

30-Box Jump Overs 24/20

Rx+

BJO@30/24 BBJO(facing)@24/20 ALL NO touching at the top. You got to clear the box.

OSC

Metcon (Time)

3 Rounds:

Row 25/20 Calories

25 GHD Sit Ups

100m Double Farmers Carry (Heavy)

AOT

Clean and Jerk (8min EMOM)

8min EMOM C&J 30s on 30s off. You pick the weight and keep the reps the same, DO NOT deviate, even if you are tired. Total reps is your score.

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