I think today’s workout will be a fun one. It is a twelve minute AMRAP (As Many Reps As Possible) consisting of 3 power cleans, 3 push presses, and 3 box jumps. The goal of today’s workout is to complete as many rounds of these three movements as you can in the twelve minute time period. Try to pick a weight for your power cleans and push presses that is challenging but doable with decent form for the whole twelve minutes. If you find that your form is beginning to falter as the workout progresses, please drop down to a lighter weight. Also, notice that the box jumps are higher than normal. I would love for you to attempt jumping higher today, but if your jumps start to get shaky, please reduce the height of your box. Pushing yourself to complete every rep at an increased height is not worth the risk of injury. Be smart, and know your limits!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
12 minute AMRAP:
3 power cleans (105lb, 75lb)
3 push presses (105lb, 75lb)
3 box jumps (30in., 24in.)
Beginners should use appropriate dumbbells for the power cleans and the push presses in today’s WOD. If you don’t feel capable of jumping today, you can substitute box step-ups for the box jumps. A beginner’s version of today’s workout could look like this:
Scaled 1:
12 minute AMRAP:
3 dumbbell hang power cleans (10lb, 8lb)
3 dumbbell push presses (10lb, 8lb)
3 box jumps or 4 box step-ups to a challenging but doable height
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
3 power cleans (65lb, 45lb)
3 push presses (65lb, 45lb)
3 box jumps (24in., 20in.)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total number of rounds and reps you complete during the 12 minute AMRAP. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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