CrossFit WOD for Wednesday 1-4-2017


Jan 3, 2017

You’ll have 20 minutes to work up to a new 1RM PP today, so lots of time for many attempts, but don’t do so many you start to fatigue and fail. Metcon: This might be a grip challenge, so fight through it all and try to manage it. Pace yourself throughout as there are no rest periods other than the rotation, 5 rounds of each. 


200m Run then 10 of each w/ a barbell: Bent over row, strict press, good mornings, push ups, supinated grip BO row, push Press, Sit ups, back squats


2 Sets of: 20 Banded Pull Downs, 15 Banded Pull Aparts, 10 Banded Push Downs 


  1. Push Press, Work up to a 1RM, resting between attempts


  • Min. 1 – 15/12 Push Ups
  • Min. 2 – SDHP (53/45) (+70/53)
  • Min. 3 – 12 Box Jumps (24/20)
  • Min. 4 – KBS (53/45) (+70/53)

Accessory Work

  • 50-100 Banded Push Downs 
  • 3-10 Strict Pull Ups, 2-3 sets (if you’re doing the pull up progression, do that here instead)
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Bulgarian Split Squat

Compliments of CrossFit

“Efforts and courage are not enough without purpose and direction.”- JFK