Oct 25, 2011

Posted: October 25, 2011 in Wod
Tags: , ,


1)     5×1 Power Clean + (full squat) Clean- heaviest possible, rest 90 sec.

2a) 5×3 Clean DL (off 4” riser) @ 120% -rest 60 sec.

This is not a traditional DL. Maintain scoop and posture throughout the lift. Concentrate on the weight being on the balls of the feet off the floor, then pulling back through the heals after the barbell passes the knee. Straps are recommended.

3a) 5×5 Clean Grip Bent Over Row – heavier than last week, rest 60 sec.


3 rounds for time of:

5 Squat Cleans 185/120#

50 Double-Unders

50’ HS Walk


1a) 3×15 Hanging Leg Raise – rest 60 sec.

1b) 3×10 Weighted Hip Extension – heavy, rest 60 sec.

  1. Brandon . . . just found your blog & have been completely taken by crossfit and the wod’s. I am going to use your “template” to help create my set of weekly workouts. I’m not the strongest dude in the world, but have already seen improvements in the couple of weeks that I’ve been doing crossfit style workouts. Much respect for the time you take to post your workouts, etc. It’s much appreciated.

    Mr. Kieron Boyle
    Middletown, Ohio

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