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WOD 0944

15 min clock × 5 rounds. Score: total reps.

  • Intervals
  • Cap 15:00
  • barbell
  • pull-up bar
Division

The workout

On a
0.25 min Run monostructural
5 rounds of
20 sec Deadlift 215-lb. deadliftweightlifting
Rest 10 sec
20 sec Push-up gymnastics
Rest 10 sec
Then
5 rounds of
20 sec Clean 215-lb. deadliftweightlifting
Rest 10 sec
20 sec Pull-up gymnastics
Rest 10 sec
Then
5 rounds of
20 sec Hang power snatch 215-lb. deadliftweightlifting
Rest 10 sec
20 sec Sit-up gymnastics
Rest 10 sec

Muscle map

Works: hamstrings, abdominals, calves, chest, lats, lower back · also glutes, forearms, quadriceps, shoulders, traps, middle back

Time left15:00Tap start. The clock begins after a three-second count.

Count your reps

Total reps0

Scores stay on this device. Nothing is sent anywhere.

Unrecognised movement text: "On a". 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.

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Heart Rate Zones

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

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Rate of Perceived Exertion

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

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Reps in Reserve

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

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1–10 RM

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

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