WOD: Monday 241209

More box jumps? At least it isn’t burpee box jumps.

• Coaching Notes

The primary focus of the day will be on the touch and go Power Cleans with the emphasis on moving well and having quality cycle rate between reps with a good quality set-up position on each rep. We will then be able to transition into the workout for a simple, but effective triplet of Running, Box Jump Overs, and Handstand Push-Ups. The goal here will be to find the correct modifications that can allow athletes to tackle the workout in as close to 4:00 minutes a round as possible. This style of workout leans heavily on the Run into Box Jump Over component for most, but for some the Handstand Push-Ups will be the crux of the workout, so managing fatigue into them will be the priority.

weightlifting:

Every 2 mins for 10 mins.

5 Power Cleans, @ 60%+ of 1RM Power Clean

metcon: "Spy Game"

3 rounds for time of:

Run, 400 m

20 Box Jump Overs, 24/20 in

15 Handstand Push-ups

Goal: 11:00-15:00

Time Cap: 18:00

accessories:

5 rounds for quality of:

7 L/7 R Single Arm Dumbbell Z Press, pick load

14 Chest Supported Dumbbell Rows, pick load