So, it’s Crazy Mike Onstad’s Birthday today. However, he isn’t coming to CrossFit to celebrate. So, tell him ‘Happy Birthday’ telepathically. Also, let him know the WOD he didn’t create, or even show up to do, was the worst.
Strength: 1 squat clean & split jerk E2MOM x6
10 M warm up, followed by 1 squat clean & split jerk every two minutes. Moving up in weight every effort, starting at about 50 % 1 RM of your split jerk & working up to about 70, 75 % of your 1 RM split jerk. The split jerk will be the limiting factor here…make sure each split is solid. If you begin to have technique issues don’t go heavier…just hit that weight again, trying for really good form. We’ll take 6 escalating efforts.
Technique hint: Don’t stand up from your squat clean and micro adjust each hand on the bar one at a time. Aggressively pop out of your squat and adjust your grip in one motion. Pretend you’re on a Hookgrip Instagram.
WOD: 5 RFT
400 M Run
15 Sandbag Thrusters (75/45)
