WOD
CrossFit – Sat, May 10
Best Frands (Time)
[TEAMS OF 3]
For Time:
200 Meter Team Run, 90 Hang Power Cleans (75/55)
200 Meter Team Run, 60 Strict Pull-ups
200 Meter Team Run, 60 Hang Power Cleans (95/65)
200 Meter Team Run, 45 Strict Pull-ups
200 Meter Team Run, 30 Hang Power Cleans (115/85)
200 Meter Team Run, 15 Strict Pull-ups
For Time:
200 Meter Team Run, 90 Hang Power Cleans (75/55)
200 Meter Team Run, 60 Strict Pull-ups
200 Meter Team Run, 60 Hang Power Cleans (95/65)
200 Meter Team Run, 45 Strict Pull-ups
200 Meter Team Run, 30 Hang Power Cleans (115/85)
200 Meter Team Run, 15 Strict Pull-ups
Time Cap: 30 Minutes
DESCRIPTION & STIMULUS
* The run and hang power cleans bring the intensity while the pull-ups complete this workout and make it well-rounded. Aim to complete the hang power cleans in as big of sets as possible.
* Score: Time
* Target Loading: Light (35-45%), Light-Moderate (45-55%), Moderate (55-65%)
* Target Score: 20-25 Minutes
* Run: Partners run together, first person in from the run can get to work on reps inside. Choose a distance that allows you to complete the run in about 2:00.
* Thruster: Choose a load that allows for 10-5-3 reps at a time unbroken.
* Pull-Ups: Choose a variation that will allow you to complete 5+ reps unbroken.