CrossFit WOD for Monday 12-5-2016

WOD

Dec 4, 2016

Metcon today is an all out sprint! There’s a reason those thrusters are with an empty barbell.  

I thruster, you thruster, we all thruster.  

Warm-up

2 sets, 3 reps each: 

  • Deadlift
  • Muscle Clean
  • Front Squat
  • Strict Press
  • Power Clean 
  • Front Squat 
  • Thruster
  • Squat Clean Thruster

Mobility

Foam Roll: T-Spine, Lats – 10 passes each 

Skill/Strength

  1. Front Squat + Jerk,  work up to a heavy 2+1 in 6 sets, Rest 90s-2min between sets

METCON: “Jackie” For Time

  • 1k meter row
  • 50 Thrusters (45/45)
  • 30 Pull Ups
  • *12 Min Cap*

Accessory Work

  • Abs with Plate Switch 3×12

Compliments of CrossFit 

“To err is human; to thruster is divine.”
– Alexander Pope