CrossFit WOD for Tuesday 2-28-2017

WOD

Feb 27, 2017

Strength: Keep loads less than 60% and work on barbell cycling.  Metcon: Each round should be about the same pace and OHS should be able to be done mostly unbroken. 

Warm-up: 

1:30 DUs/Practice then 10 Pass Thrus, Reverse Pass Thrus, Around the Worlds, Air squats 

With an empty BB x5 each:
OHS – Hang Muscle Snatch – OHS – Hang Power Snatch – OHS – Hang Squat Snatch

Skill/Strength:

  • Hang Squat Snatch 5×4 – add weight each set if possible
  • Weighted Plank 3x30s 

METCON – 4RFT:

  • 21 Wallballs (20/14)
  • 15 Lateral Burpees over bar
  • 9 OHS (115/75)(+135/95)

*21 min Cap

Accessory Work

  • Double DB Bent Over Rows 3×10-12

“Run when you can, walk when you have to, crawl if you must-just never give up.”
– Dean Karnazes