Wednesday March 23rd

1:00 Front Rack Elbow Pointers
1:00 Squat Hold
3 rounds
12/10 Calorie Machine
10 Empty Bar Front Squats
10/8 Calorie Machine
6 Hang Squat Cleans
8/6 Calorie Machine
4 Squat Cleans, light weight

Strength- Build up to your 80 for the wod

AMRAP 21 Minutes
12/10 Calorie Machine
40 Double Unders
1 Squat Clean @ 80%+
Rest 1:00
May add weight each round if it feels and looks good.

*If you are an athlete who made it quarter finals, lighten the load to 60 percent if you feel like, you have 4 workouts coming up to do this week.

Feel: Gas

Pacing: Reach

Target Score: 7 Rounds

Firebreather Score: 10+ Rounds


  • Machine: Sub with any other machine, should not exceed :30. 100m Run is a comparable substitute if the weather permits or if additional logistics are needed.
  • Double Unders: Should not exceed :30 of practice each round
  • Squat Clean: Should be heavy but not something an athlete would fail repeatedly. Use the perceived difficulty of 8 out of 10 for athletes without accurate 1RM data.

Coach Focus: Warm up should be spent getting athletes mobile and ready to clean heavy. Athletes do not need to be sprinting the first two movements, but rounds should never take more than 2:00 to complete (not including rest). Athletes may get as heavy as they like assuming sound mechanics.

Additional Notes/Resources: Note the change in workout for athletes looking to compete in the CrossFit Games Quarter Finals that can be found within the workout cell to the left.