8 Squat Clean (155/105)
(12 Minute Max)
This workout was submitted by Meghan Carton of CrossFit Hierarchy in Washington DC. Their address and social links will be posted below.
Recap: Huge fan of this couplet here above. 5 rounds for time (RFT - if ya didn't know) doesn't seem like a lot, but with these heavy squat cleans and 200 meter runs this will add up quick. Trust me. These short 10-12 minute workouts are designed to make you question just how tough two movements can be when combined together and that's what makes this such a captivating workout.
Quads dead? Try running a little bit on them. Oh, you can't? Do some more squat cleans. Still can't? Welcome to the thunderdome! Suck it up, cupcake!
Scaling options: Drop the weight on the squat cleans to something you feel like you can do 40 of. Either do 115/75 or 95/65. It is up to you and dependent on how you are feeling that day. Or, limit the rounds. Again, this is meant to be a burner for 12-minutes.
Anyways, classic CrossFit class and great programming here from CrossFit Hierarchy. Always making us question just how hard something truly is right after we thought we've mastered it. Like....running.
Great submission by Meghan C. of CF Hierarchy. Be cool like her and sign-up for our Spain trip in 2019.
Submit a future #WODoftheWEEK and email it to us at: email@example.com - we will give your box a shout out on the blog!
Thanks for reading!