WOD 0219

Fitness / WOD

EMOM 1 min. Score: total reps.

Division

3 Burpee gymnastics

7 Chest-to-bar pull-up gymnastics

11 Wall-ball shot 20-lb ball to a 10-foot targetweightlifting

Works: quadriceps, chest, glutes, lats, shoulders · also abdominals, triceps, biceps, hamstrings, middle back

Work · round 1 · Burpee1:00Tap start. The clock begins after a three-second count.

Total reps0

Block1 / 10

Scores stay on this device. Nothing is sent anywhere.

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.

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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.