CrossFit WOD for Monday 3-13-2017

WOD

Mar 12, 2017

Strength: Make sure your form is on point before getting heavy. If you’re not comfortable with it, use the 20mins of strength to work form. Metcon: You’ll burn out fast on this one if you don’t pace yourself. Start slow so the transition/rest time stays short.

Warm-up

3 Rounds: 5 Hang Power Cleans, 10 sit ups, 15 air squats, 20 Banded Good Mornings

Mobility

10 Iron Crosses, 10 Scorpions

Skill/Strength  

  1. Power Clean, work up to 1RM, 8-10 sets to work up, 90s-2:00 in between

METCON- 20 min AMRAP 

  • 5 TnG Deadlifts (155/105)
  • 10 V-Ups
  • 15 Wall Balls (20/14)

Accessory Work

  • 50-100 Banded Leg Curls, each
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https://youtu.be/w68NBJc4oa0

V-Ups Technique

Compliments of Paradiso CrossFit

“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