crossfit, front squat, hammer, hero wod, hero wod hammer, jerk, power clean, pull-ups, rounds -

Tuesday 9.29.20

Strength/Skill - Deadlift

EMOM 1 x 6

3 at 80% 1 RM

 

WOD (Workout of the Day) 

Hero WOD

"Hammer"

5 Rounds For Time

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 20-30 Minutes
  • Score is time

*Scale accordingly if any exercise cannot be performed RX


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