CrossFit WOD for Monday 2-27-2017

WOD

Feb 26, 2017

Strength: Start at ~50% of 1RM and progressively build Metcon: Both sets should be near max effort. Try to match scores of squat cleans in each round. 

**IF YOU ARE DOING THE OPEN OR INTERMURRAL AND HAVE NOT COMPLETED IT YET, YOU CAN DO IT INSTEAD (before 5pm)

Warm-up

200m Run, 10 air squats, 5 Strict Pull Ups, then

Power Clean Drills x 5 each: Front Squat, Dip Shrug, Muscle Clean, HPC, Pwr Clean, Sq Clean

Then: 10 Back Squats, 10 Good Mornings

Mobility

10 X Band Steps each direction

Skill/Strength:

  • Back Squat Wave – 3-2-1-3-2-1+ Rest 2:00 between sets- Second set heavier than the first-last set AMRAP 
  • Example 3@225(50%)-2@275(60%)-1@315(70%)–3@275(60%)-2@315(80%)-1+@345(90% of 1RM)

METCON – In 5:00 Window For Reps

  • 400m Run
  • Then Max Squat Cleans to Time (135/95)(+155/105)

*3 min Rest – REPEAT

Accessory:

  • 3 mins Abs: Athlete’s Choice 
  • Single Leg RDL 3×6-8

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