WOD 0421

Fitness / WOD

3 rounds for time. Score: your time.

Division

15 Overhead squat 95-lb barbellweightlifting

15 L pull-up gymnastics

15 Split jerk 95-lb barbellweightlifting

15 Knees-to-elbows gymnastics

15 Hang clean 95-lb barbellweightlifting

15 Hip extension, weighted gymnastics

Works: quadriceps, lats, abdominals, lower back · also glutes, hamstrings, shoulders, calves, forearms, triceps

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

Done0 / 18

Round1 of 3

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.

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.