“Mt. Washington CrossFit 1”
Mt. Washington CrossFit WOD
- With a Running Clock in 14 minutes
- From 0:00-7:00, AMRAP of:
- 7 Overhead Squats (95/65 lb)
- 7 Pull-Ups
- 14 Double-Unders
- Then from 7:00-14:00, establish:
- 1 rep max Clean-and-Jerk
On a 14-minute clock, athlete must perform a 7-minute AMRAP of 7 Overhead Squats, 7 Pull-Ups, and 14 Double-Unders. From 7:00-14:00, establish 1 rep max Clean-and-Jerk.
This workout is scored in two parts. Score A is the total number of rounds and repetitions completed within the 7-minute AMRAP. Score B is the maximum load successfully lifted within the remaining 7 minutes on the clock.
Tips and Strategy
The goal is to attack both parts of the workout. Avoid significantly gaming the AMRAP before the heavy lift. The “heavy” clean & jerk will be heavy relative to just having finished a short but intense metcon.
The AMRAP should not pose any significant obstacles and athletes should be able to move through with large or unbroken sets. All athletes are shooting for 5+ rounds, we believe the top scores will push 10+ rounds.
Aim to maintain the reps and instead reduce the complexity or loading of the movement.
About the wod
Background: We first found Mt. Washington CrossFit 1 by Mt. Washington CrossFit @mtwashingtoncrossfit posted on Instagram by Ham Plan @hamplan who, throughout February 2020, shared workouts like this one submitted to them by members of their affiliate community.
A February 2, 2020 post by Ham Plan’s Austin Malleolo @amalleolo on Instagram said, “This month we have the first-ever HAM Affiliate Month! This is special, as the entire month is programmed and created by YOU: the HAM Plan community!”