30 Sept 13


CrossFit Benchmark WOD:


For time:

  • Clean & Jerk X 30 @ 135#/95#

Scale the weight on Grace as needed.  Maintain quality form, even with this high rep/high intensity workout.  Don’t look like one of those people that ends up on YouTube looking all a fool and form like a train wreck.

Couple key points to remember:

  • Failure to lock out the weight overhead is a no rep
  • Dropping the bar from overhead standing all the way up (legs not fully extended) is a no rep
  • You do not have to do a full Squat Clean
  • You can do a Push Jerk or Split Jerk, your choice
  • This WOD is 100% full intensity.  Nothing less will do, so put it all out there and hold nothing back.  Got it?


3 rounds of:

  • Hollow Rock X :30
  • Flutter Kick X 20 each leg
  • Superman/Superwoman hold X :30
  • Cobra Stretch X 5 deep, slow breaths

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