Skill: Hang Cleans 5-5-5-3-3 We will be putting the Burgener Warmup that we practiced today to the test. If you are interested in reading about it, CrossFit.com has a free PDF file that you can download and read. Click here and you will be able to view it.
wod: for time
50 deadlifts 95/135
50 pushups
50 floor wipers 95/135
This is part of the Spartan 300 workout that we will be participating in September 18th. If you do not know what a floor wiper is there will be ample time to teach it before the wod. Here is the workout as we will do it in its entirety.
Pullups – 25 reps
Deadlifts with 135lbs – 50 reps
Pushups – 50 reps
20-inch Box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps (25 each arm)
Pullups – 25 reps
Hey, I want to do this wod at the firehouse today. Can you refresh my memory as to how to do the floor wipers? Are those the leg lifts while lying flat and holding the bar above your head?
Yes. That’s the exercise. I did the workout this morning and the floor wipers were the most difficult of the 3 exercises for me. The legs go to both sides (left and right) for 1 rep.
I thought this would be a little easier but it turns out I am once again wrong. Everything seemed to be going well until I had to hold the bar for the floor wipers…since when did 135lb seems like it was as heavy as a truck axle…with the truck still attached?