CrossFit WOD for Wednesday 3-15-2017

WOD

Mar 14, 2017

Strength: Mostly upperbody, but work should be manageable. Scale appropriately or ask your coach. Metcon: Splits should stay relatively the same each round. PP shouldn’t be overly heavy.

Warm-up 

50 DUs then with a BB: 10 Shoulder Press, 10 BB Rows, 10 Lateral Jumps over the bar, 10 Supinated Grip BB Row, 10 Push Press, 10 Lateral Burpees over the bar

Mobility

Banded Shoulder Stretch + 20 Alt. DB Curls

Skill/Strength -5 Rounds with 30s between movements:

  1. 3-5 Strict Pull Ups 
  2. 5-8 DB Tricep Extension, each side
  3. 20 Russian Twists

METCON- 7 min AMRAP

  • 48 DUs
  • 12 Push Press (115/75) (+135/95)
  • *3 min Rest

7 min AMRAP

  • 48 DUs
  • 12 Hang Power Cleans (75/55)

Accessory Work

  • Banded Tricep Push Downs 50-100

“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