CrossFit WOD for Wednesday 1-25-2017

WOD

Jan 24, 2017

Strength: We’ll be working off of percentages the next 3 weeks so finding your 1RM is important. Metcon: Try to go unbroken on all sets. Advanced athletes should be sub 7:00.

Warm-up

Set sets: 200m Run then 5 of each: Bent Over Row, Strict Press, Push Press, Barbell Curls, Jerks. Rest as needed. 

Mobility

Accumulate 40 Banded Push Downs, 40 Banded Pull aparts 

Skill/Strength

  1. Jerk, Work up to a 1RM in 8-10 Sets, 2:00 rest between sets. 

METCON: For Time 30-20-10

  • Calorie Row
  • Wall Balls (20/14)
  • **10 min Cap

Accessory Work

  • Barbell Tricep Extensions 3x 12-15

“The worst thing is to be the same as everybody else. I hate that.”-¬†Arnold Schwarzenegger