WEDNESDAY WORKOUT OF THE DAY

CrossFit Auckland WOD

“JOHNSON”
HERO WOD

AMRAP 20MIN

  • 9 Deadlifts 110/75KG   82.5/52.5KG
  • 8 Muscle-ups
  • 9 Squat Cleans 110/75KG   82.5/52.5KG

 

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. 

He is survived by his wife Durinda Johnson.

The “Johnson” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, July 9, 2010.

Then

3 ROUNDS (12MIN CAP)

  • Turkish Sit-ups x 8 ea arm
  • Kneeling Torso Row x 8 ea arm
  • Barbell Roll Out x 8
  • Sumo Stance Good Morning x 8
  • Front Rack Hold 30sec (make it difficult)

QuickFit ~ 30min Express Workout

“SPEED”

AMRAP 10MIN

  • 5  HR Push-ups
  • 10  Squat Jumps 
  • 15  Double Unders * Single Unders

Compare to March 23rd, 2018

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One Comment

  1. Jo March 6, 2019 at 10:26 am - Reply

    5:45

    JOHNSON
    AMRAP20: 4 + 18
    9 deadlifts @ 35kg
    8 ring dips (toe spotted)
    9 squat cleans @ 35kg

    So the deadlifts were sweet, as were the ring dips. But most of my time was spent doing cleans (or looking at the bar dreading the next one!!). I know 35kg is not heavy, but I find squat cleans a real challenge, so these were done in singles. Slow singles!

    And I just did one round of the supplementary piece as I didn’t really have time. The bar roll out is the most challenging piece for me.

    Happy hump day guys :)

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