Nutrition Challenge Benchmark WOD

Jan 15th, 2019

Category: CrossFit

Nutrition Challenge Benchmark WOD

Alice Cruising a Loop

Warm-up
2 Rounds
250/200m
10 Hollow Body Kips
10 Alt. Plank Ups
10 Alt. Lunges w/Twist
10 Muscle Clean & Jerks

Nutrition Challenge Benchmark WOD
At 0:00:
Row 1000m for Time

7:00-14:00
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

14:00-15:00
Rest

15:00-25:00
Find 1RM Clean & Jerk

Level 1 – 3-6-9 Reps

Record 3 separate scores: 1K Row Time Trial; Score for the AMRAP and heaviest lift.

Extra Work
Air Runner
3 Rounds of the following
5 Minutes of
:30 All Out Sprint/ :30 Recovery at easy pace

At the end of the 5:00 take a 2:00 complete rest.

*Record total meters for each round.

DISCUSSION 3 Comments

  1. Trevor 01/16/2019 at 1:07 am

    Pre Class
    6×5 each arm…
    Seated DB Press (50#)
    DB Row (70#)

    Warm up Sq Clean
    155×2, 175×2, 185×2, 195×2

    Class: 3:40.2/8+6 Rx/175#

  2. Chad Kucera 01/15/2019 at 9:09 pm

    Row: Skipped, did Mayhem WOD with D and Goose before class.
    AMRAP: 8+19
    CnJ: 205, 225, 245, 255 (failed 260)

  3. Crowley 01/15/2019 at 2:02 pm

    1k row: 3:20.6
    amrap: 7+11 rx
    c&j: 235#