CrossFit WOD for Friday 2-3-2017


Feb 2, 2017

Strength: These DL shoul be done for speed in each set. Metcon: Time cap of 8 mins so scale accordingly. As a guide: the front squats should be completed in 3 or less sets. 


1min Jump Rope then 3 sets of 5: Deadlift, Hang Muscle Clean, Front Squats, Jerks-20s Pigeon each side between sets, add light weight each round


Glute Activation: Hip Circles x 10ea, X-band x 10 steps each direction, hip bridges x 10, floor clams x 10


  1. Deadlift against a band,  8×3 @50-55% every 60s

METCON: For Time “Jello Legs” – 8 min Cap 

  • 30 Deadlifts (135/95) (+185/115)
  • 21 Front Squats 
  • 15 Hang Power Cleans
  • 9 Squat Cleans

Accessory Work

  • Single Leg Romanian DL w/ BB 3×10
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Movement Demo – Deadlifting with Bands

Compliments of Rogue

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