Tamalpais CrossFit WOD May 6 2026

Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% RPE6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8

GRIZZLY- 21-15-9
Hang Power Clean 65/95 M55/80
Shoulder to Overhead 65/95 M55/80
-rest 4:00-
9-15-21
Shoulder to Overhead 65/95 M55/80
Hang Power Clean 65/95 M55/80

KODIAK-21-15-9
Hang Power Clean 55/75 M45/65
Shoulder to Overhead 55/75 M45/65
-rest 4:00-
9-15-21
Shoulder to Overhead 55/75 M45/65
Hang Power Clean 55/75 M45/65

POLAR- 15-12-9
Dumbbell Hang Power Clean (light)
Dumbbell Push Press (light)
-rest 4:00-
9-12-15
Dumbbell Push Press (light)
Dumbbell Hang Power Clean (light)

MOBILITY- 3-5 minutes of easy cardio
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl

Optional Accessory: 3-4 sets:
8 Strict Pull Up
12 Single Dumbbell Upright Row (each) (easy/moderate)
24 Ring Row (easy)
-rest 1:00 between sets-