WOD – March Benchmark

Please be advised, CubFit will be on Thursday only this week.

“Rahoi” (compare to 130301)

Fitness
12 Min AMRAP of:
12 Box Jumps 20/17″
6 Thrusters 65/45#
6 Bar-facing burpees

Performance/Competition
12 Min AMRAP of:
12 Box Jumps 24/20″
6 Thrusters 95/65#
6 Bar-facing burpees

Rx on Burpees requires jump (both feet at same time) over the bar. Games standard on box jumps, open hips with feet on box.

Competition Extra

BBG

1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 95%

Skill/Midline

1a) 3X20 UB GHD Sit-ups – rest 60 sec.
1b) 3XME Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 UB GHD Hip Extensions – med/heavy, rest 60 sec.