a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Build up to a 1RM yoke carry x 50′
c.) Warm up for WOD
“3-2-1 Benchmark WOD”
Complete 3-2-1 reps of the following movements in the order specified–
Back Squat AHAP
Power Clean AHAP
Strict Press AHAP
Then, Run 1 mile
This WOD should be completed within 15 minutes, 4-6 minutes inside with the remainder of time spent running the mile. Athletes will have three barbells, one for each movement set up (back squat and strict press can be from the rack). Athletes will perform 3 back squats, 3 power cleans, 3 strict press, then 2 back squats, 2 power cleans, etc. down to 1. Then, you will run 1 mile.
Weights chosen should be heavy–Aim for 80-90% of your 1 RM.
This is a benchmark CrossFit Strongman WOD and will be repeated, so please keep track of your scores!