Benchmark WOD “Airforce”

Jan 27th, 2020

Category: CrossFit

Benchmark WOD “Airforce”

Mac – Digging Deep

Warm-up
Death by Burpees on the :20

The clock will beep every :20. In the first :20 interval, perform 1 burpee. In the second interval, perform 2 burpees. Continue until you cannot complete the prescribed number of burpees in the interval.

Strength
E2MOM12
3 Box Squat

WOD
“Airforce”
20 Thrusters 95|65
20 Sumo Deadlift High-Pulls 95|65
20 Push Jerks 95|65
20 Overhead Squats 95|65
20 Front Squats 95|65

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Level 2- (75|55), 3 Burpees
Level 1- (65|35), 2 Burpees

Scores/Comments From 9/17/2015

Extra Work
3 sets, each for time..
25 Cal Row
50’ HS Walk
5 Squat Snatch 165/115

* Start a new set every 5 Minutes

Scale HS walk to 25’ or 3 Wall Climbs
Scale Squat Snatch to heavy but manageable singles without more than 1 miss per round.

Ideally you have 2 mins or so of rest each round.