Train FTW Benchmark WOD
- EMOM For As Long As Possible
- 5 Hang Power Cleans (135/95 lb)
- 5 Front Squats (135/95 lb)
- 5 Box Jump Overs (24/20 in)
- Continue with this pattern, adding 1 rep to each movement every round.
With a running clock, every minute on the minute (EMOM) perform the prescribed work in the order written. Athlete needs to complete 5 Power Cleans, 5 Front Squats, and 5 Box Jump Overs in the first minute. Continue with this pattern, adding 1 rep to each movement every round. The workout is terminated when the work is not completed within the 1-minute timeframe. Cap at 20 rounds.
Score is the total number of repetitions completed.
About the wod
Background: This benchmark workout was posted by Coach Matt Chan @matt1chan, who posed a challenge on Instagram (for higher-level athletes) to complete 20 rounds of this EMOM.
Matt is a former CrossFit Games athlete, a member of the CrossFit Trainer Staff, a CrossFit Level-4 Coach, and co-creator of Train FTW @trainftw. After four Top 10 finishes at the CrossFit Games (including the runner-up slot in 2012), Chan became a full-time athlete and one of the most popular and knowledgeable veterans in the sport.