CrossFit WOD for Friday 12-9-2016

WOD

Dec 8, 2016

Technique work today on snatches. Make them pretty!  Front Squats sets should only take 5-7 sec to complete.

 Warm-up

2 Sets of 10 steps each direction X-Band Walks, then:

  • 10 Walking Lunges
  • 10 Sumo DL
  • 10 Good Mornings
  • Accumulate 90s in bottom of a PERFECT squat

Mobility

Wall Squats 3×5 *3 sec down, 1 sec hold, 3 sec up

Skill/Strength

  1. Hang Power Snatch, 3×3 @60% 1 min rest between rounds
  2. Speed Front Squats, 5×5 @60%, every 60s

METCON: For Time- 21-18-15-12-9-6-3

  • Wall Balls
  • KBS (53/35) (+70/45)

Accessory Work

  • KB Squat 3×8, 60s rest inbetween
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Compliments of CrossFit

“Deep squatting you are.”
– Yoda