Execute all of the following tasks in any order.
1. 30 unbroken Hip extensions
2. In EXACTLY 10 minutes, find a Heavy 5 rep Thruster
3. Find your max unbroken pullups
4. Find your max unbroken double unders (you get 3 sets to try…highest number in one set is your number)
As always, for Friday you can make up a missed WOD or do skill work.
CrossFit TAKEOFF WOD
Skills: Deadlift, Row, Box Jump
3 rounds for time:
10 Deadlift (75/55)
10 Box Jump
20 unbroken double unders
Run 200 m
30 snatch – 125#/80#
(perform the 5 rounds of running and double unders 1st, then 30 snatch to finish the WOD)
STANDARDS: Full squat snatches. Athlete can do a ‘regular’ squat snatch or they can power snatch and do an OHS. The weight must touch the ground between reps. If a double under is missed prior to 20, then the athlete must restart those that set of 20.
With a 12 minute timer:
For highest load in 3 sets:
Power Clean x 1/Thruster x 7
Athlete will Power Clean the weight from the floor. They will then execute 7 unbroken thrusters. They may pause between thrusters (with weight on shoulders), but each thruster must be a continuous motion (no front squat to push press). Athlete can Split clean the weight as long as the hip remains above the knee. Athletes must do all 3 sets in 12 minutes, but only the completed set with the highest loading counts towards scoring. Scoring is based on “relative strength” from the SIFF formula. You can view the method here:
(use BWT vs http://tsampa.org/training/scripts/relative_strength/ – SIFF formula)
500 m row
30 SDLHP – 95#/65#
30 Chest -To-Bar chin ups
STANDARDS: bar must get to neck height, not collarbone for SDHP. Chest (defined as anywhere below the base of your neck as determined by the judge) must touch bar
Point for the 3 WODs are added up. LOWEST POINT TOTAL WINS.