CrossFit WOD for Thursday 12-15-2016

WOD

Dec 14, 2016

Each part of the Metcon should be a sprint. Figure out a strategy going in on how to pace yourself.

Warm-up

2 sets of 10 air squats then:

  • 5 Muscle Snatch
  • 5 OHS
  • 5 Hang Power Snatch
  • 5 Below the knee Power Snatch
  • 5 Power Snatch + OHS
  • 5 Squat Snatch

Rest up to 10s betwen movemets

Mobility

10 Deadbugs, 20s Hollow Hold

Skill/Strength – 10 min EMOM (after 10 min practice/warm up)

  1. 3 Squat Cleans
  2. Evil Wheels 5-10 reps

METCON: With a Running Clock (1 min rest between rounds)

0-5:00:

  • 500m Row/Run
  • Medball Cleans to 5:00

6-11:00:

  • 500m Row/Run
  • Max DB Man Makers to 11:00

12-17:00

  • 500m Row/Run
  • Max Burpee Pull Ups to 17:00

**Score = Total Reps

Accessory Work

  • Max HS Walk or Practice

Compliments of Reebok CrossFit One

“It’s only four rounds. Muahaha.”
– Coach Leah