Benchmark WOD: “Hope”

Jul 9th, 2018

Category: CrossFit

Benchmark WOD: “Hope”

Mike

Information about Justin’s services are as follows:

Wake:
McKenna-Oulette Funeral Home in Centerville Lowell at 327 Hildreth St. Lowell ma from 2pm-8pm this Wednesday July 11th 2018

Funeral:
St. Rita’s Church – 158 Mammoth Rd in Pawtucketville, Lowell Ma the following Thursday July 12th.

Chris, McGuire, and I will attend at 2pm on Wednesday. If you would like to meet up with us and go as a group we can gather in the parking lot before. I know attending solo can be uncomfortable. My email is [email protected] and I will be at the gym 5:30-2 Monday and 10-close on Tuesday if you would like to touch base before.

Warm Up
Jog 400m
Grab box & Barbell or PVC Pipe
Then 1 round, 1 min on/:20 rotate
Burpees
Muscle snatches w/ BB or PVC
Lateral step up & overs
Thrusters w/ BB or PVC
Strict pull ups/negatives

WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Scaled – (55/35)

Compare to 7/11/2017
Compare to 7/12/2016
Compare to 7/16/2015

Extra Work
Work up to a heavy weight for the complex
2 Power Clean
2 Power or Split Jerks

4:45 Conditioning & Bootcamp  
4 Rounds
In 8 Minutes Complete
500m Row
0.8 Bike
400m Run
Then AMRAP Double Unders
Rest 2 Minutes

(38 minutes)

DISCUSSION 11 Comments

  1. Jason Barrow 07/10/2018 at 8:22 pm

    Dan now that i’m seeing you TIED your 2017 score I feel bad no-repping you on that atrocious box jump attempt.

  2. Joel Carpenter 07/10/2018 at 12:59 pm

    2013: 184 (65#, 20 inch box, regular pull-ups)
    2016: 172 RX
    2017: 179 RX PR!
    2018: 172 RX

    Blaming the heat (and myself) for the 2016 tie.

  3. Ryan Gould 07/10/2018 at 2:57 am

    “(N)ope”: 230 -subbed GHDs for C2B

    Hot as hell in there today

  4. Dan Palermo 07/10/2018 at 1:02 am

    2017: 259
    2018: 259
    Went out way too hot, lost it in the back half.

  5. Jason Barrow 07/10/2018 at 12:50 am

    Hope:
    7/17/13 – 195 Rx
    7/12/16 – 211 Rx
    7/11/17 – 239 Rx
    7/9/18 – 252 Rx

    Would rather not have PR’d. PR’ing and losing to Jill means my best isn’t good enough.

    My first fantasy football rookie draft of the season started today. Summer can go to hell.

  6. Daniela Bitto 07/10/2018 at 12:29 am

    303 subbed bike for Snatches
    Subbed sit ups for chest to bar
    Rest RX

  7. Trevor 07/09/2018 at 11:42 pm

    Wussed out of Hope- too hot and nothing heavy.

    Power cleans
    5×3 @195 across

    Split Jerk Technique work
    155

    4 rounds
    250m row
    2 Bag over Shoulder (140)
    8:18

    5×10 Weighted GHD (10#)

  8. Brian Campbell 07/09/2018 at 9:23 pm

    276 Rx… down 1 rep from last yr

  9. JT 07/09/2018 at 3:23 pm

    Hope: 221 Rx (from 240 a year ago) still recovering so this was good.

  10. Ben 07/09/2018 at 1:49 pm

    Hope: 274 RX (Up from 252 in 2017 and 227 in 2016)

  11. Mike T 07/09/2018 at 1:31 pm

    Great pic!