Friday WOD 20090724


Five rounds for max reps of:
Body weight bench press

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Find your max reps of:

CrossFit doesn’t do max reps very often. In this one I want you to find what would be you max reps on the two exercises. I also want you to use the version of the exercise that is one step harder than you have done before. If you normally use pull-ups done in a doorway, go find a jungle gym and try jumping pull-ups or pulls hanging from a low bar. Do them until you HAVE TO let go. For push-ups use the next hardest incline. See the Exercises Page for the progressions.

Post reps to comments.

Here is Brendan Gilliam doing Lynn, courtesy of

One thought on “Friday WOD 20090724

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  1. From CF10:


    Five rounds for time of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

    Time: 24:37

    I used 85# for the weight. It was definitely light for the DLs and HPCs, but really heavy for going overhead. Presses and jerks are my weakest lifts. I need to work on them more.

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