June 13, 2012

By: 1 Comment


1) Spend 15 min, work up to 1-RM overhead squat

2) 20 x back squats
50 x pull ups
Run 800m

For the back squat, pick a weight that will present a significant challenge in doing 20 unbroken reps. If you get 20, that last rep should be very difficult. If you get 15-19, that’s excellent. If you get 11-14, that’s ok, you just went a bit heavy. If you get 10 or fewer, take some weight off and finish off the 20.


1) Front Squat
5 x 1 @ 90% 1 RM

2) Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

3) 2 rounds:
20 x GHD Sit Ups
rest 90 sec

Al getting in a WOD with 2011 CrossFit Games Champ Kristan Clever and a couple other notable CrossFit athletes.

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Comments: 1

  1. 1. Front Squat @ 195#…it felt really easy

    2. There was no weight for the snatch, so I made it a ladder:
    155# was my 1RM a few weeks ago so I was stoked to do two.

    3. GHD was no sweat

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