CrossFit WOD for Wednesday 11-30-2016

WOD

Nov 29, 2016

Focus on form during all Olympic lifts today.

Warm Up:

Abmat Pizza Game! Every drop = 5 Air Squats & 10 Mt Climbers

Then: T2B Drills – 5 of each:

  • Strict Knee Lift
  • Kip
  • Kipping Knee
  • K2E
  • T2B 

Mobility:

10 Foam Roll Passes in each spot: 

  • Lats
  • T-Spine

Strength:

Superset with 30-60s rest between movements

1) Shoulder Press 5x 5-4-3-2-1 (ascending weight)

2) Strict Chin Up 

Metcon: 5min AMRAP of:

  • 20 Wallballs (20/14)
  • 20 KBS (53/35) 

* 1 min rest

5min AMRAP of:

  • 15 Wallballs 
  • 15 T2B

* 1 min rest

5min AMRAP of:

  • 10 Wallballs (20/14)
  • 10 KBS (53/35) 

Accessory Work:

1 Arm DB Row 3x 10-12 each arm 

Compliments of Jay Rhodes

“You can do it!”
– Rob Schneider