alternating dumbbell press

    • 4-5×8-10 (2020 tempo)

– one work set every 4 min.

superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (1010 tempo)



13 min. AMRAP

    • 7 power clean & jerks (165/115)
    • 400m run


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)

handstand push-up negatives

    • 4×6 (4000 tempo)

farmer’s carries

    • 1 min. AMRAP (as heavy as possible)

superset: GHD back extensions and GHD sit-ups

    • 3-5×8 (2020 tempo)


Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 2 min. for 4 rounds

    • 20 sec. AMRAP bike/row/sprint @ 90%

– light recovery bike/row/jog/walk during non-working periods

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

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