WOD 0149

Fitness / WOD

1 rounds for time. Score: your time.

Division

1 round of

30 Push jerk 115 lbweightlifting

15 Ring dip gymnastics

3 Rope climb, 15 feet gymnastics

Then

2 rounds of

20 Push jerk 115 lbweightlifting

10 Ring dip gymnastics

2 Rope climb, 15 feet gymnastics

Then

3 rounds of

10 Push jerk 115 lbweightlifting

5 Ring dip gymnastics

1 Rope climb, 15 feet gymnastics

Works: lats, quadriceps, triceps · also shoulders, biceps, chest, forearms, glutes, hamstrings

Time0:00Tap start. The clock begins after a three-second count.

Done0 / 9

Round1 of 1

Scores stay on this device. Nothing is sent anywhere.

Multi-part workout ("then"): the clock runs it as one block; the parts are listed in order.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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How many reps you had left, turned into a share of your max and a weight for the bar.

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Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.