CrossFit WOD for Tuesday 1-31-2017

WOD

Jan 30, 2017

Strength: The scheme is six sets of two power snatches straight in to three OHS. Metcon: Weights should be light and you should be able to complete at least sets of 10.

Warm-up

1min Jump Rope then 2 sets w/ a PVC: 10 Pass Thrus, 10 Around the Worlds, 10 Push Ups – Then w/ a Barbell: 5 Muscle Snatches, 5 T2B, 5 OHS, 5 Thrusters, 5 T2B

Mobility

T2B Drills, 5 of each: Strict knee lifts, kip, kipping knee lift, k2e, t2b 

Skill/Strength

  1. Power Snatch + OHS, 6x 2+3 – add weight each set, 90s rest

METCON: For Time *25 min cap

  • 50 OHS (65/45) (+75/55)
  • 25 T2B
  • 600m Run
  • 50 Thrusters 
  • 20 T2B
  • 400m Run
  • 50 Power Snatches
  • 15 T2B
  • 200m Run

Accessory Work

  • LAX Ball 
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Compliments of CrossFit

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