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WOD / TUESDAY, OCTOBER 17

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Strength/Skill

1 Clean Deadlift + 2 Hang Power Cleans + 1 Jerk; build to a max 

Rest, then...

AMRAP in 3:00 of: 

1 round of "DT"

Max rep Burpee Box Jump Overs, 24"/20"

Rest 1:00

AMRAP in 5:00 of: 

2 rounds of "DT"

Max rep Burpee Box Jump Overs, 24"/20"

Rest 2:00 

AMRAP in 7:00 of: 

3 rounds of "DT"

Max rep Burpee Box Jump Overs, 24"/20"

Competitors 

1. 1 Clean Deadlift + 2 Hang Power Cleans + 1 Jerk; build to a max 

2. WOD 

3. Aerobic 

2 sets of: 

3 x 500m Row; Rest 45 sec.  Rest 4:00 between sets  

4. Gymnastics 

3 sets of: 

20 GHD sit-ups 

5 Wall Climbs 

20m HS Walk 

Rest 2:00 

CFLV Weightlifting

"I got a need, a need for speed" 

1. Overhead Squat 

85% of best 5RM x 5 Reps x 3 Sets 

2A. GHD Sit Ups 

10 Reps x 3 Sets 

2B. Back extensions 

10 Reps x 3 Sets

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Rocco Di Jerlando is a trainer at CrossFit La Verne in Southern California.  He holds a Bachelor of Science in Kinesiology with an emphasis in exercise science.  Read more about Rocco here.

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