CrossFit WOD for Friday 1-13-2017

WOD

Jan 11, 2017

For the Metcon – try to get 5 minutes of contiuous work, even if it’s slow. Front squats should be unbroken. For the second AMRAP, aim to get one more round in with the lighter weight. 

Warm-up

Circle Warm Up

Mobility

Glute Activation  Then 2 x10 Dead Bugs

Skill/Strength 

  1. Wide Stance Box Squat, 5×5 @55-65% every 60s. 3-4 Sets to warm up. Full sit on the box. Explode up on each rep.

METCON: 5 min AMRAP:

  • 5 Front Squats (135/95) (+155/105)
  • 5 Lateral Burpees over the Bar
  • **3 min REST

THEN: 5 min AMRAP 

  • 5 Front Squats (115/75) (+135/95)
  • 5 Lateral Burpees over the Bar

Accessory Work

  • 100 Banded Leg Curls

Compliments of CrossFit

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