CrossFit WOD for Monday 12-12-2016

WOD

Dec 11, 2016

Try to go unbroken on all Metcon deadlifts today. Advanced athletes should try to get 7+ Rounds. 

 Warm-up

3 Sets of:

  • 200m Run 
  • 10 Walking Lunges
  • 10 Snatch Grip DL
  • 10 Back Squats
  • 10 Good Mornings 

Mobility

2 Sets 10 X- Band Walks each direction and 45s Pigeon each leg

Skill/Strength

  1. Back Squat Clusters, 6×1-1-1 (20s inbetween reps) work up to 85-90% of 1RM, 2mins between sets

METCON: 8 min AMRAP

  • 10 Deadlifts (185/125) (+225/155)
  • 10 Burpees 

Accessory Work

  • 50-100 Banded Leg Curls

Compliments of CrossFit

“Deep squatting you are.”
– Yoda