CrossFit WOD for Wednesday 3-8-2017


Mar 7, 2017

Strength: Use spots when it gets heavy!! Metcon: Snatches should be light and able to be done in 2 sets. Keep your pace around 80%


30 Jumping Jacks then 3 Rounds of : 10 BO Rows, 10 Push Press, 5 Power Snatch, 5 Push Ups (add light weight rounds 2 & 3) 


2 Sets: 20 Tricep Pull Downs, :60 Chest stretch on Foam Roller 


  1. Close Grip Bench Press, work up to 1RM, 6-8 sets to work up, 90s-2:00 in between


  • 3 Strict Chin Ups (+Legless Rope Climb)
  • 6 T2B
  • 12 Power Snatches (75/55) (+95/65)

Accessory Work

  • Rolling Tricep Extensions 3×15
<iframe width="853" height="480" src="" frameborder="0" allowfullscreen></iframe>

DB Rolling Tricep Exensions

Compliments of Jason Brown

“Chase goals in front of you with the support of everyone behind you. Fight for every rep until the last nanosecond. It all counts.”- CrossFit Games Tweet