WOD 588

Main – CrossFit

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A. Warm-Up

A: Metcon (AMRAP – Reps)

6 minutes of Bar Facing Burpees

*more than last week

B: Metcon (Time)

For Time:

Run 800m

30 Bodyweight bench press

100 Wallballs 20/14lbs

C. Interval Work

C: Metcon (Time)

10 Rounds

15/10 Cal Row

5 Squat Clean Thrusters 155/105lbs

*Rest 30 Seconds

D. Olympic Lifting

D: Split Jerk (1-1-1-1-1-1-1)

Split Jerk 7×1 @90-100%

Start at 90% and climb only if smooth.

E. Strength

E: Back Squat

Find a new 5RM back squat in 1 attempt

Warm up to your old 5RM in doubles and singles only. Take a crack at a new 5RM and be done whether you hit it or not. If last week was really bad, try jumping 5lbs. If it was doable, try jumping 10lbs. Be ready to fight for all five reps before you go. This is your last 5RM attempt, go big.

F. Embrace the Suck

F: Metcon (4 Rounds for reps)

4 Rounds

Run 1 Mile

Rest 4 Minutes

G. Accessory

G: Front Rack Lunge (10-10-10-10-10)

Front Rack Walking Lunges 5×10 steps 135/95lbs*

*Increase weight 10-15% if completed smooth and safe last week.

Categories WOD

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