CrossFit WOD for Tuesday 1-2-2017

WOD

Jan 1, 2017

We will be using the 1RM Floor Press for future use. For the Metcon, break the movements up into manageable pieces, but it is a chipper, not partitioned.

Warm-up

200m Run then Dynamic 

Mobility

LAX Ball – Traps and Rhomboids, then review muscle and power cleans (fast elbows, keeping bar close, feet static)

Skill/Strength 

  1. Hang Power Cleans, 5×3 90s between sets, adding weight each set
  2. Front Rack Reverse Lunges, 3×6 each leg, 90s between 

METCON: 5 Rounds For Time

  • 21 Wall Balls (20/14)
  • 15 Burpees 
  • 9 Hang Power Cleans (115/75) (+135/95)

*25 Min Cap

Accessory Work

  • Strict Pull Ups, 3×5-10
  • Strict K2W/T2B, 3×5 
<iframe width="853" height="480" src="https://www.youtube.com/embed/_iUFG1-H7d0" frameborder="0" allowfullscreen></iframe>

https://youtu.be/iMNnvhg1JcM

Hang Power Clean 

Compliments of CrossFit

“Party like it’s 1999.”
– Prince