“Stems”

Sep 22nd, 2010

Category: CrossFit

“Stems”

Strength

Press

3-3-3-3-3

WOD

“Stems”
Level 1
3 Rounds
5 Front Squats (65/45)
10 Step-ups
60 single unders

Level 2
5 Rounds
5 squat cleans (65/45)
10 Box jumps (24″/20″)
20 Double Unders or 100 singles

Level 3
5 Rounds
5 squat cleans (95/65)
10 Box jumps (24″/20″)
20 Double Unders

Advanced
5 Rounds
5 Squat Cleans (155/105)
10 Box Jumps (28″/24″)
30 Double Unders

**These are all suggested modifications. For example, you can still use the Level 3 weight if you do not have double unders. Just substitute singles.**

Post Front Squat Weight, Level and Times to Comments.

DISCUSSION 5 Comments

  1. Resources 05/12/2011 at 12:04 am

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  2. Goose 09/22/2010 at 7:22 pm

    I got “LUCKY” today! 9:29 on the inaugural FUEGO! WOD. Press 140

  3. Goose 09/22/2010 at 6:45 pm

    nice J Rice. Strong Press and good moves on the metcon.

  4. Amy 09/22/2010 at 6:39 pm

    11:40 advanced rx’d. 80×3 for the press

  5. Johnny Rice 09/22/2010 at 5:16 pm

    95 L3 14 – 135 press for 3