Before we get started here, I just wanted to give a HUGE shout out to CrossFit Southie where we keep sharing their workouts and featuring them on our blog and Instagram. Obviously, if you've been following these blog posts, you'd know that both Tony & I (the two co-founders) both go to CFS and workout there 5-6 times a week, so (until) we begin to get more WOD's submitted to us, we will primarily be sharing and reposting their awesome and intense workouts.
For more on CrossFit Southie, head to their daily blog here.
1 Mile Run followed by:
10 Rounds of:
1 rep of your 85% Clean and Jerk
5 Pull Ups
10 Push Ups
I remember by the end of it (remember it's 50 pull-ups, 100 push-ups, and 150 air squats) the clean & jerks definitely kept getting heavier and heavier. I can't quite remember if I did 205 or 215, but it was definitely an amount that made you stop to catch your breath before jumping into a rep. Whether you went for the power clean, or more of a squat clean, 10-rounds is no
Tackle this beast as you best see fit. Maybe go 80-90% on the run, but my take is if you are the first person back in the door, you might be one of the last to finish. No sense in winning the run if you can't pace it through the ten rounds. Plus, I love the strength portion of this (the clean & jerk) because it makes you stop and think before going into it. It is not a mindless workout where you just keep moving, but you actually need to take a breath and focus on technique before continuing on.
I can't remember my time, but write this one down, and try to do it on your own! If you need help with pull-ups, watch the video below, and see here if you're looking for help on your clean & jerk or watch the video down below for how to do a pull-up during a
Have a #WODoftheWEEK you want to share or submit? Email it to us with a recap and a strategy to: firstname.lastname@example.org and we'll get it on the blog!