WOD Blog
 | Tue, Mar 21 2023 |  |
| Tue Mar 21 2023 Strength Accessory | Individual QF 23.3 | Kinda |
Individual QF 23.3
(Time)
Quarterfinals Test 3
5 Rounds For Time:
5 Burpee Box Jump-Overs (30'/24') (24/20)
1 Clean and Jerk
*Add 1 Clean & Jerk After Each Round
*Barbell: 275 / 185 lb 135/95
*Time Cap: 10 Minutes
Score : Time or Rounds + Reps
- The pace on the burpee box jump overs does not matter as much as the pace on the barbell.
- Let's really focus our effort on the barbell. If you can power clean the first few rounds, that can help save the legs for the last few rounds.
- If this barbell is super heavy for you, use the clock to your advantage. Time out your breaks and be really methodical about when you get back on the bar.
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Kinda
(Time)
10-9-8-7-6-5-4-3-2-1:
Deadlifts 225/155 155 / 105 lb
Dumbbell Hang Power Cleans 50/35 35 / 25 lb's
After Each Round:
3 Strict Handstand Push-ups
Time Cap: 20 Minutes
Score: Time or total reps
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