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“Mt. Washington CrossFit 1”

Mt. Washington CrossFit WOD

1.1K 30
  • 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.

Intended Stimulus

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.

Scaling
Aim to maintain the reps and instead reduce the complexity or loading of the movement.


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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!”

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