Sumo Deadlift, Box Jumps, Power Clean, Front Squat, Jerk

By jessica / March 8, 2017

Strength/Skill

10:00 EMOM

Odd minutes:

5 Sumo Deadlifts for speed @70%

Even minutes:

3 High Box Jumps

Metcon

EMOM as long as possible:

3 Power Cleans 155/105#

3 Front Squats

3 Jerks

Popular Posts

August 22, 2023

8th Annual Billy Bogan Memorial Workout

Join Us for a Workout and Help Support a Local Charity: The Pink Elephant Movement Saturday, September 30, 20238:00 AM9:00 AM Location: CrossFit Renaissance3251 Cedar …

8th Annual Billy Bogan Memorial Workout Read More »

February 4, 2020

Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

June 20, 2019