CrossFit WOD for Wednesday 2-1-2017

WOD

Jan 31, 2017

Strength: Week 1 of strength work with the jerk.  Metcon: Try to keep the same split times every set. Effort should be at 70-85%. 

Warm-up

Fish Game on the Rower + 10 of each: PVC Pass Through, Around the Worlds, Push Ups, Air Squats, Sit Ups, Ring Rows

Mobility

1) 2×15 Banded Pull Aparts 2) 2x 15 Banded Push Downs

Skill/Strength

  1. Jerk: 10×2 @70% 90s rest, 3-4 sets to warm up

METCON: E8MOM for 3 sets

  • 500m Row
  • 3 Rounds of Strict Cindy (15 Squats, 10 Push Ups, 5 Pull Ups)
  • RX+ C2B

Accessory Work

  • 50-100 Banded Push Downs
  • 50-100 Banded Pull Aparts

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