CrossFit WOD for Friday 11-18-2016

WOD

Nov 17, 2016

Just one little 8 minute AMRAP. You can do anything for 8 minutes.

Warm-up

  • 8 minutes of dynamic

Mobility

  • Accumulate 2 minutes in the bottom of a squat (that’s it)
  • come up and “shake it out” when you start to get sloppy with positioning

Strength

  1. Wide Stance Box Squats: 5×5 @ 55-65%
  2. Seated Box Jumps: 25 total jumps

METCON: 8 Minute AMRAP

  • 2 OHS (75/55) (+95/65)
  • 2 KBS (53/45) (+70/53)

*Add 2 every new round (there should not be excessive rest intervals in this workout. Choose weights you can perform big sets with, and maintain pace).

Accessory Work

  • DB Walking Lungesa: 3×8 each
  • Banded Anti-Rotation Chop: 3×8 each

https://youtu.be/iXx4c9v50xw

Banded Anti-Rotation Chops.

Compliments of Jason Brown

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