![]() OLY 3 Sets: 1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee) @70-75% current 1RM Clean Rest 2 Minutes between sets Met-Con 3 Rounds 30 Box Jump Overs 24/20″ 20 Double Dumbbell Ground to Overhead 50/35s
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![]() Chipper with a Cherry 7 MINUTE CHIPPERI n 7 minutes, complete as many rounds and reps as possible of
Level 3 Masters + Athletes will perform Chest to Bar Pull Ups rather than Bar Muscle Ups. See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards. ![]() “JAIME L. CAMPBELL” HERO WOD AMRAP in 25 minutes
US 1st Lt. Jaime L. Campbell, age 25 of Ephrata, WA, was killed on January 7, 2006 when her UH-60 Blackhawk Helicopter crashed near Tal Afar, Iraq. This Hero WOD was created by coach Ryan Foster, owner of CrossFit Sagebrush (Ephrata, WA), where Jamie’s sister is a member. The 25 minutes is for Jamie's age when she passed. '1' is for month of January, represented by the burpee at the top of every minute. The 7 deadlifts and hack squats are for the day '7,' and the 6 KB swings and 6 plate sit-ups are for the year that she passed (06). The Rx weights are shown here; the creator prescribed an Rx+ weight of 225/155 lbs for the barbell movements. Source: twitter.com WOD
For Time: 100 Single Unders 10 Walk Outs 80 Straight Leg Sit Ups 10 Walk Outs 60 Side Lunges 10 Walk Outs 40 Push Ups 10 Walk Outs 20 Pull Ups 10 Walk Outs Mental Toughness
Is When You Can Find Fuel In An Empty Tank WOD: 21-18-15-12-9-6-3 Burpee to 45# plate Med Ball Slam 20/14 ![]() Snatch Me If You Can5 MINUTE AMRAPSquat Snatch (Power Snatches at Masters +) (lbs.)1551051358511565 In 5 minutes, complete as many rounds and reps of:
See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards. Masters+ Athletes at Level 3 may perform Power Snatches. |
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March 2024
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