Memorial Day: Benchmark WOD: “Whitten”

May 27th, 2019

Category: CrossFit

Memorial Day: Benchmark WOD: “Whitten”

Mete

Schedule Update…
Today – Memorial Day – All Levels classes @ 9am and 10am only.

Warm-up
5 -10 min Dynamic Warm-up with a few short runs 100m runs mixed in.
Ex – start at far end of southie Green – buttkickers to garage door – run to 100m line and back – reverse butt kickers on the way back in.
-lateral high knees
-lunges
-lateral push up walk every 3 steps or burpee broad jumps –
-duck walk/crab walk
etc…

WOD
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

Results/Comments 5/28/18

Extra Work
Power Clean
25 reps @ 185/125

Rest 3 mins

20 reps @ 205/145

Rest 3 mins

15 reps @ 225/155

Scale to: 155/105;185/125;205/145

Each rounds should be in the 2- 5 minute range.