CrossFit WOD for Wednesday 12-7-2016

WOD

Dec 6, 2016

Strength today should be a superset. For the Metcon, the weight should be set where doing 7 reps unbroken is difficult

 Warm-up

400m Run then 3 sets of (add some weight for round 3): 

  • 10 Hang Power Cleans
  • 10 Push Press
  • 10 Push Ups
  • 10 Sit Ups

Mobility

LAX ball on pecs, 30-60s each side

Strength

  1. Chin Ups, 5×5 Rest 60s between sets
  2. Close Grip Push Up 5x 8-10 Rest 60s between sets

METCON: 14 min AMRAP

  • 7 Bar Facing Burpees
  • 7 Push Press (115/75) (+135/95)
  • 7 T2B
  • 7  Ring Dips

Accessory Work

  • Banded Pull Aparts 50-100
  • Banded Push Downs 50-100
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Compliments of Peak Gymnastics

“The only thing I clean is barbells.”
– Fox Harding