Power cleans or full cleans are acceptable. You may re-set after the clean, or catch the bar in the rack position for the clean and push straight into the jerk without pausing. Push jerks or split jerks are acceptable. Snatches are not allowed. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes.
Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
With a running clock, perform 30 Snatches as fast as possible. The intensity should be high. With a running clock, complete the repetitions as fast as possible for time. Rest as needed, either holding the ball or with the ball on the ground. This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.
Men: lb. Karen is intended to be a sprint, with elite CrossFit athletes able to finish the WOD in less than 5 minutes. Use three separate barbells. The biggest challenge of this workout is the bench press. Have a spotter at the bench so you can go hard without fear of being trapped by the barbell mid-rep.
The load in this workout should feel moderately heavy—but not maximal. This benchmark workout contains a high volume of moderate-load weightlifting. Score is the total number of rounds and repetitions completed before the minute clock stops.
Scale the skill level of these movements so you can move smoothly throughout this WOD. For those who are new to CrossFit it can be hard to read the language of CrossFit. Often there are words or abbreviation that people outside the box have no idea what they mean. Educate yourself and read on our blog some of the most used CrossFit concepts explained in a simple way. In this blogpost we will explain The Girls and The Heroes.
When we speak of them, we actually talk about CrossFit Benchmark Workouts. But let us explain a bit more to you about the deeper meaning. Dan Williams, the founder of WIT Fitness, a London-based sportswear retailer, said sometime in the past five years, a massive intersection was crossed between sport and fashion. In CrossFit, all WODs can be scaled down to meet your fitness level, but the goal is to get to a place where the RX is challenging, yet doable.
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