Crossfit WOD – “Barbells and OTM”

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Barbell Conditioning
EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks 165/115

3 Rounds, rotating stations “On the Minute”:
A) 15/12 Calorie Row
B) 15 GHD Sit-Ups
C) 15/12 Calorie Assault Bike (or 12 burpees)
D) Max Strict Presses (95/65)

 

 

                           

 

What is the intent of a workout like today?!

The intent of a workout like today is to build a consistent work capacity. You want to be able to finish the amount of cals, reps, work in :45-:50 seconds then rest, recover, and switch movements. As you start completing multiple rounds it will become harder to hold the same pace and you will have to work harder to maintain the same pace. Set yourself up for success on a day like today. Don’t set a sprint pace you cant maintain and don’t go so slow the work being completed is to easy. If there are three rounds, like today, set a pace where the first round is manageable, on the second round you have to work a little more to complete the work but it is still attainable in :45 – :50 seconds, and on the last round know you will have to dig deep but you will complete the work within the minute.

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