WOD 0796

Fitness / WOD

AMRAP 12 min. Score: rounds + reps.

Division

Complete as much as possible in

0.2 min of

1 Strict muscle-up, weighted gymnastics

5 Medicine-ball clean 20-lb ballweightlifting

2 Strict muscle-up, weighted gymnastics

10 Medicine-ball clean 20-lb ballweightlifting

3 Strict muscle-up, weighted gymnastics

15 Medicine-ball clean 20-lb ballweightlifting

4 Strict muscle-up, weighted gymnastics

20 Medicine-ball clean 20-lb ballweightlifting

Works: glutes, hamstrings, lats, quadriceps · also abdominals, shoulders, traps, biceps, forearms, middle back

Time left12:00Tap start. The clock begins after a three-second count.

Rounds0

Reps into the next0

Scores stay on this device. Nothing is sent anywhere.

Unrecognised movement text: "of".

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.