CrossFit WOD for Monday 1-30-2017

WOD

Jan 29, 2017

Strength: Wave loading! Heavy, Heavier, Heaviest. Repeat with even heavier weights. Metcon: You should be able to go through at about 80% the whole way. Deads should me moderately light. 

Warm-up

200m Run then 8 mins Dynamic

Mobility

2 sets 10 steps X-band Walks, all directions

Skill/Strength

  1. Front Squat Wave, Ascending Weight for 3-2-1 Rest 2:00 Repeat 3-2-1 with heavier weight than first wave

METCON: 21-15-9 with a 12 min CAP 

  • Deadlifts (185/125) (+225/155)
  • Bar Facing Burpees 

Accessory Work

  • 1 Arm BO DB Row 3×15
<iframe width="853" height="480" src="https://www.youtube.com/embed/ueRWVKfU5jU" frameborder="0" allowfullscreen></iframe>

https://youtu.be/ueRWVKfU5jU

Paradiso CrossFit – Bar Facing Burpees Demo

Compliments of Paradiso CrossFit

“If something stands between you and your success, move it. Never be denied.”- Dwayne Johnson