CrossFit WOD for Friday 2-17-2017


Feb 16, 2017

Strength: Week three of bands, keep it smooth.  Metcon: Maintaining your pace is key as the weight will feel like it’s getting heavier. Break T2B in 2 rounds if needed. Advanced: look to get 7+ Rounds

Warm-up-2 sets, 5 reps each

Deadlifts, Burpees, X Band Steps Right, Power Cleans, Burpees, X Band Steps Left, Back Squats, Burpees, X Band Steps Forwards, Good Mornings, Burpees, X Band Steps Back


T2B Drills 5 of each: Strict Knee Lift, Kipping, Kipping Knee Lift, K2E, T2B


  1. Deadlift Against a Band, 7×3 @60-65% every 60s
  2. Deadbugs, 3×10

METCON- Open WOD 11.5: 20 min AMRAP

  • 5 Power Cleans (135/95) (s 115/75)
  • 10 T2B
  • 15 Wallballs (20/14)

Accessory Work

  • Plank 3x30s Add weight
<iframe width="853" height="480" src="" frameborder="0" allowfullscreen></iframe>

Movement Demo – The Wall Ball Shot

Compliments of Rogue

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