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“Two Minute Defense”

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CrossFit Benchmark WOD

3.7K 51
  • 5 Rounds of:
  • 1 Power Clean (135/85 lb)
  • 3 Hang Squat Clean (135/85 lb)
  • 2 Jerks (135/85 lb)
  • 200 ft Sprint
  • 2 minute Rest
  • Then, 5 Rounds of:
  • 1 Power Clean (135/85 lb)
  • 3 Hang Squat Clean (135/85 lb)
  • 2 Jerks (135/85 lb)
  • 200 ft Sprint

With a running clock complete the first 5 rounds, rest 2 minutes, then complete the next 5 rounds. Score is the total time it takes to complete the full workout, including the rest period.

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namesake photo
This "Two Minute Defense" benchmark workout has two five-round parts - including barbell movements and sprinting - separated by a 2-minute rest. We first found "Two Minute Defense" in a 2007 CrossFit video featuring an athlete named Pat performing it as the workout of the day (for November 6, 2007) at the original CrossFit gym in Santa Cruz, CA. Pat finished the workout at 10:26.
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