Thursday, April 21st 2022

21. April 2022


CrossFit8608 – WOD

Warm-up (No Measure)

A. General

1 min Row @easy

10 sec Bottom of ring dip hold

45 sec Row @moderate

10 sec Ring support hold (top of dip)

30 sec Row @hard

B. Specific

5 Muscle Clean

(Focus on leg drive and proper bar path)

5 Tall Power clean

5 Halting Power clean*

* Pause in high hang position

—Load a comfort weight on the barbell—

2 sets @Ascending

3 clean pulls

1 tall power clean

3 TNG Power cleans


A: Power Clean (5 x 5 TNG @ascending)

TC: 12 min

Score: Heaviest Weight

Scaling options


5×5 Power Clean @ light ascending to moderate


5×3 TNG @ ascending


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

10 Box jumps 30/24″

10 Ring dips

*Wear a weighted vest if possible
TC: 10 min

Score: Rounds and Reps

Scaling options


8 Plate jumps @High

6 Push Ups or Hands on Box Push Ups


10 Box jumps @24/20″

5 Ring dips or 10 Assisted Ring Dips


As written

Extra Accessory

Metcon (Weight)

10 x 10 Weighted sit-ups

Rest 60 seconds between sets

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