Thursday’s WOD felt (to many of us) like the CrossFit equivalent of running 5x800m repeats at the track on 1:1 work/rest. And that was sort of the whole point in the context of the week’s training — aerobic heavy early in the week, interval heavy through the middle part, and now a good dose of barbell work to end the week.

Hey look, we get to pull from the floor… finally! Happy Friday, friends.

WOD For 09-06-19:

Every 90 Seconds For 20 Rounds (30 Minutes):

Power Clean + Front Squat + Squat Clean + Jerk


*Use FOUR Weights:

ROUNDS 1-5: Light (50% of 1RM C&J)

ROUNDS 6-10: Moderate (60-65%)

ROUNDS 11-15: Moderate (70-75%)

ROUNDS 16-20: Moderate-Heavy-ish (80-85%)


*Technical Consistency! Ideally 20 of 20 made rounds, no misses!

*If you miss during Rounds 16-20 you MUST lower the weight the next round.

*Any style of jerk is allowed.