CrossFit – Wed, Oct 4

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

10 RDLs

10 Strict Press

10 Hang Power Cleans

10 Push Press

10 High Hang Squat Cleans

10 Push Jerk

Get Powerful Min 21-35 (AMRAP – Reps)

Clean and Jerk

4 Rounds

:30 on :30 off

Max Reps at 135/95


10:00 to establish a Heavy Single

-You can stick with singles or do a mix of T&G reps. The goal is to use the first four rounds as both technique work and priming yourself to move heavy weights to follow. The Clean and Jerk singles can be any style (power/squat clean – push/split jerk).

Clean and Jerk (10:00 to build to heavy single)

Get Fit Min 43-55 (3 Rounds for reps)

3 Rounds

15/10 Calorie Bike (or 15/12 Row/Ski)

10 Hang Power Cleans 115/75


AMRAP Shoulder to OH 115/75

2:00 Rest

12 Min Cap

-You should start each round with an aggressive pace through half or more of the Calories, back the pace off as you’re finishing to get somewhat back in control. Once you pick up the bar you are not putting it down until all the reps are done for that round. All 10 Hang Cleans + whatever you can do for the Shoulder to OH to follow. You should have a weight that allows for 5-15 reps depending on your abilities and the round you’re on – we do expect some “drop off”.

(WELLNESS WOD (3 Rounds for reps)

3 Rounds

15/12 Calories on Machine of choice

10 DB Hang Power Cleans 35/20s


AMRAP DB Shoulder to OH 35/20s

2:00 Rest

Competitor Extra (AMRAP – Rounds and Reps)


Climb the Ladder

5 50′ Shuttles

3 Burpees to Target 6″

3 Chest to Bar Pull Ups

5/6/6, 5/9/9, 5/12/12, etc…

-The Shuttles will become your only place to recover. The Burpees should be a steady pace considering your heart rate will be high fairly quickly on this one. The CTB can be broken as needed, and probably should be once you get to double digits.