WOD for 2/12/18


A. EMOM 9
Min 1 – 3 Power Cleans @ 75%
Min 2 – 2 Power Cleans @ 78%
Min 3 – 1 Power Cleans @ 81%
Min 4 – 3 Power Cleans @ 78%
Min 5 – 2 Power Cleans @ 81%
Min 6 – 1 Power Clean @ 84%
Min 7 – 3 Power Cleans @ 81%
Min 8 – 2 Power Cleans @ 84%
Min 9 – 1 Power Clean @ 87%

B. EMOM 10 – Pausing Front Squat
– 1 Rep On the Minute (choose weight)
**2 Second Pause in Bottom

C. Elizabeth – 21-15-9:
– Squat Cleans (135/95)
– Ring Dips
**will have to share rings, can use a box and use the rings up for MU as well.

In this CrossFit benchmark workout, looking for athletes to choose a weight on the bar that they are capable of completing 10+ repetitions unbroken when fresh. On the ring dips, athletes should choose a variation that they are capable of completing 7-10 repetitions if they had to. Reducing the reps, using a box/bench, or putting dumbbells on boxes are just a couple of the options for movement substitutions.

Additional Conditioning:
1. For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups

2. Bike Conditioning
27-24-21-18-15-12 Calories
Equal Work/Rest

Olympic Lifts