CrossFit WOD for Friday 2-10-2017

WOD

Feb 9, 2017

Strength: Week 2 for speed deadlifts. Reset on each rep. Metcon: Similar to Open WOD 13.4. Advanced athletes should finish their 12s.

Warm-up

2 Sets of body weight, 1 set of barbell work: 10 Squats, 10 Sit Ups, 10 Burpees, 10 Lunges, 10 Push Ups, 10 Pull Ups,

10 Deadlifts, 8 Muscle Cleans, 6 Front Squats, 4 Thrusters, 30s Pigeon each side, 10 Back Squats, 8 Good Mornings, 6 Squat Cleans, 4 Thrusters

Mobility

2 Sets of: 15 Russian Swings, X Band Steps forward and back, 5 Single Leg Glute Bridge w/ 1ct. hold, each side

Skill/Strength 

  1. Conventional Deadlift Against a Band, 8×3 @55-60% every 60s
  2. KB Shrugs, 3×15 every 60s

METCON- 9 min Ascending AMRAP:

  • 3 Clusters
  • 3 T2B
  • 6 Clusters
  • 6 T2B
  • Etc. adding 3 each time

Accessory Work

  • 50 Banded Hip Flexor Pulls
<iframe width="853" height="480" src="https://www.youtube.com/embed/plCzO45g9nc" frameborder="0" allowfullscreen></iframe>

https://youtu.be/plCzO45g9nc

Movement Demo – The Cluster

Compliments of Rogue Fitness

“Take care of your body, it’s the only place you have to live.”- Jim Rohn