CrossFit WOD for Wednesday 2-15-2017

WOD

Feb 14, 2017

Strength: Ascending Weight, start set at about 60% of 1RM. Metcon: Barbell work should be in 2 sets or less each round, running should stay at a constant pace. Similar to Tuesday’s pace. 

Warm-up

200m Run then 2 sets of 8: Muscle cleans, Push Press, Lateral bar hops, Hang Power Cleans, Push Jerks

Mobility

2 Sets: 5 Dive Bombers, 10 Pull Aparts, 15 Pull Downs 

Skill/Strength  

  1. Bench Press, x10-8-6-4-2 resting 2:00 between sets, adding weight each set
  2. Reverse Flyes  2×15

METCON- 12 min AMRAP

  • 200m Run
  • 10 Hang Power Cleans (115/75) (+135/95)
  • 10 Push Press

Accessory Work

  • 100 banded Push Downs & Pull Aparts 
<iframe width="853" height="480" src="https://www.youtube.com/embed/evXOlgLTPCw" frameborder="0" allowfullscreen></iframe>

https://youtu.be/evXOlgLTPCw

Bent Over Reverse DB Flyes

Compliments of daniellagimodierept 

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