WOD: San Pedro Square
Wednesday, July 22, 2026 | CrossFit MYO, San Jose CA
The Workout
Clean & Jerk (Strength)
For load, descending sets: 2 x (4 + 4) 2 x (3 + 3) 2 x (2 + 2)
Build across the sets as the reps drop.
Score type: Load
San Pedro Square (Metcon)
8-minute AMRAP: 8 Box Overs (24/20”) 8 DB Deadlifts (2 x 50/35 lb)
Score type: Rounds + Reps
What Makes This Workout Effective
Two pieces, two systems. The clean and jerk work loads your pull and your overhead lockout while the reps drop from fours to twos, so the bar gets heavier as your sets get sharper. Then San Pedro Square flips the demand: eight minutes of box overs and heavy dumbbell deadlifts that keep your heart rate pinned while your grip and hips carry the load. You build force first, then express it under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Clean & Jerk building to a heavy 2; Box Overs 24/20”, DB Deadlifts 2 x 50/35 lb |
| Intermediate | Clean & Jerk at a moderate load; Box Overs 20”, DB Deadlifts 2 x 35/25 lb |
| Beginner | Power clean + push press at light load; Box Step-Overs to a lower box; DB Deadlifts at 2 x 20/15 lb |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Machine, hip and shoulder prep, barbell build-up. |
| Strength | 20 min | Clean & Jerk sets: 2x(4+4), 2x(3+3), 2x(2+2), building in load. |
| Metcon | 8 min | San Pedro Square AMRAP: box overs and dumbbell deadlifts. |
| Cooldown | 10 min | Lat, hip, and quad stretch. |
FAQ
Q: How heavy should I go on the clean and jerk before the metcon?
A: Build to a heavy set of two that still moves fast and locks out clean. Leave the true max for testing week. You want a challenging bar that doesn’t wreck your grip for the box overs and deadlifts that follow.
Q: What’s the smartest way to pace the 8-minute San Pedro Square AMRAP?
A: Pick a round pace you can repeat and hold it. Eight box overs and eight dumbbell deadlifts is a short round, so steady, unbroken sets with quick transitions win. If your grip fades, drop the dumbbells for a two-second reset rather than grinding out sloppy reps.
Q: The box overs are new to me. How do I do them safely under fatigue?
A: Step up and over rather than rebounding when your legs are tired: drive off the box, stand tall on top, then step down under control. Keep your eyes up and land soft. Your coach can set the right box height before the clock starts.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable, and coaches meet you exactly where you are.
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