090325 WOD

WOD

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Todays WOD combines quite a few movements. Be sure to read up and watch the videos on them. If you’ve been CF’ing for awhile, the intermediate weight is a great place to start. Do some practice with an empty bar before the WOD, then go for it.

Advanced(RX’d):

5 RD’s
135lb DL, 15 reps
135lb hang power cleans, 12 reps
135lb Front Squat, 9 reps
135lb Push Jerk, 6 reps

Intermediate:

5 RD’s
95lb Deadlift, 15 reps
95lb Hang power clean, 12 reps
95lb Front Squat, 9 reps
95lb Push Jerk, 6 reps

Beginner:

3 RD’s
65lb Deadlift, 15 reps
65lb Hang power clean, 12 reps
65lb Front Squat, 9 reps
65lb Push Jerk, 6 reps

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: “A Better Warm-Up“, Greg Glassman (Crossfit Journal)

“In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for rigorous athletic training.”

This is an excerpt from a Crossfit Journal article, by Greg Glassman, about warming up. There is a link to the CF Journal on the SRFDCrossfit site, and I highly recommend the $25/year fee. There are limitless articles on fitness, nutrition, lifts, etc. They are all downloadable and printable as well. This is a free article from 2003.

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2 Comments

Filed under WOD's

2 responses to “090325 WOD

  1. 17:49 as RX’d

    Very tiring WOD. Done at SRFD St.1

  2. Scott W.

    I got back from Major Drill and did the run/bench WOD. Forgot to time it…should have been the first clue I was low on fuel. Got through it.

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