WOD: Screech
Thursday, August 6, 2026 | CrossFit MYO, San Jose CA
The Workout
Toes to Bar
Every :30sec For 10min 3-5 Reps
Score type: Reps
Screech
30-20-10 Power Clean (95/65lbs) -800m Run Between Sets-
What Makes This Workout Effective
Today’s For Time workout combines high-intensity aerobic output with explosive posterior chain power. Alternating between the 800m run and power cleans forces the body to maintain force production under metabolic fatigue, improving your lactate threshold and cardiovascular recovery.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Power Clean 95/65lbs, 800m Run |
| Intermediate | Power Clean 75/55lbs, 600m Run |
| Beginner | Dumbbell Power Clean, 400m Run |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the 800m runs to avoid burning out before the cleans?
A: Aim for a sustainable “threshold” pace—about 80% effort. If you sprint the first run, your heart rate will be too high to maintain a steady rhythm on the power cleans, slowing your overall time.
Q: What is the best strategy for the 30-20-10 rep scheme on the power cleans?
A: Break the set of 30 into smaller, manageable chunks (e.g., 10-10-10) to keep your bar speed high. As the reps drop to 20 and 10, try to increase the percentage of unbroken reps to shave time off the clock.
Q: I’ve never done a Power Clean; what should I focus on first?
A: Focus on “keeping the bar close” to your body and using your hips to drive the weight up. Your coach will ensure your form is safe before adding weight, so feel free to start with a PVC pipe or light dumbbell.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136