CrossFit WOD for Monday 2-6-2017

WOD

Feb 5, 2017

Strength: Box squats are a bit higher this week but are still for speed. Metcon: Scale accordingly so the 55 reps can be completed unbroken, but not so light that it isn’t a challenge to hold on to. You can rest between sets but once you start one you must hold on!

Warm-up

PVC Game then 20 of each: Walking Lunges, Wall Balls, Med Ball Cleans, Med Ball Squats, and 10 of each of: Deadlifts, Hang Muscle Cleans, FR Reverse Lunges

Mobility

XBand steps, 10 each direction

Skill/Strength

  1. Wide Stance High Box Squats: Work up to a 3RM, 2mins rest. 15-18″ box

METCON: For Time 10-9-8-7-6-5-4-3-2-1

  • UB Hang Power Cleans (95/65)(+115/75)
  • UB Wall Balls (20/14) 
  • For every broken set, 5 Burpees
  • 11 min Cap

Accessory Work

  • Supinated Grip BB Row 3×15, 60s rest

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