The 6:30 pm class this Wednesday, April 5 is canceled due to a private event. Please join us for the 5:30 or 7:30 pm class instead!


power clean+hang clean

    • to a heavy single

hang clean

    • 3-5×1 @ max power clean+hang clean



4 rounds

    • 12 deadlifts (155/105)
    • 12 hang power cleans (155/105)
    • 12 box jump step-downs (24/20)

– 1 min. rest between rounds


Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Romanian deadlifts

    • 3-5×5 (start at final hang clean)

close-grip bench press

    • 3×12-15 (2020 tempo)

– one work set every 3 min.

incline dumbbell bench press

    • 2-3×15 (1010 tempo)


Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

16 min. run/bike/row @ 80%

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

One Response to 2017.04.03

  1. Kate G.

    #1 LADIES LIFTING on Sunday 10-11:30am, followed by brunch at Parlour! Let me know if you wanna go–posting on here just for you non-Facebookers (Maggie! Jamie!)

    #2 Love this workout.