131021 ~ Lift Up Luke

We can thank Jeff for suggesting today's conditioning WOD.  I love it when the CrossFit community comes together to support a great cause. Autism affects every 1 in 88 children!  If you would like to find out more about the history of this WOD, and potentially how to make a donation, check out the following link:

www.liftupluke.com

Let's give this WOD our all....it's only 5 min.  Check out some of the big names on the leaderboard, and compare your scores!  What a great suggestion Jeff!!

Strength:

Every 3 min x 9 min

4 x 7/13 @ 65% Front Squat

**Complete 7 Front Squats at 65%, rack the weight, then complete 13 backsquats.  You may not rest between front and back squats.

then...

EMOM x 6 min

Complete the following

1 Push Press

2 Push Jerk

3 Split Jerk

@ 90-95% Push Press

Conditioning:

"Luke"

5 min AMRAP

4 Power Cleans (155/105#)

24 Double Unders

10 Pullups

Rest 3 min then.

Every 3 min x 9 min (3 Rounds)

Complete

400m run

10 Burpees

**If you fail to make the cap for a particular set, 20 burpee penalty assessed at the end of the WOD (maximum of 60 burpees).

Cash Out:

3 Rounds

10 Ring Dips (weighted if possible) - Rx+ (Weighted Muscle Ups)

1 min Weighted Plank (45# plate)

 

 

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