CrossFit WOD for Thursday 11-17-2016

WOD

Nov 16, 2016

Time for a Partner WOD. For today’s, one athlete works at a time. Your score is the total of all three movements.

It’s like a buddy system for gainz.

Warm-up

3 sets of the following:

  • 5 Single-Arm KB OHS
  • 5 PVC Power Snatches
  • 5 PVC Snatches
  • 100 meter jog

Mobility

Half Pigeon Stretch, 90 seconds each side

Strength

  1. 3 Position Snatch: Choose a challenging load and work 5 sets with it. Rest 90 seconds.
  2. Double Under Practice plus one set of Max DU’s

METCON: with a partner

  • 7:00 of Farmer Carries x 50 meter (53/45) (+70/53)
  • 7:00 200 meter runs
  • 7:00 of DB Man-Makers (35/20) (+40/25)

*One athlete works at a time, Score = total of all three

Accessory Work

  • BB Rows: 3 x 12-15
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Compliments of ReebokCFONE’s channel

“You never know how strong you are until being strong is the only choice you have.”
– Bob Marley