CrossFit WOD for Wednesday 3-22-2017


Mar 21, 2017

Strength: Week one of speed bench press. Use a much lighter weight than normal for the Arc DB Rows. Metcon: Set a goal to complete the wall balls in as few sets as possible. You should have 90s-1:00 for (partial) recovery. 

Warm-up – Tabata Mash (4 Rds)

DUs or Attempts
High Plank Hold
Air Squats
Hollow Rocks


Banded Pull Down 3×15 then Multi-position Push Ups x10 each: Close, regular, wide


  1. Speed Close Grip Bench Press 5×5 @50% every 60s
  2. 1 Arm Arc DB Rows 3×10 ea

METCON- E5MOM for 15 mins

  • 50 DUs
  • 50 Wall Balls (20/14)
  • Score = Slowest Split

Accessory Work

  • OH Tricep Exten. 3 x 12
  • LAX Ball in Pec
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One-Arm Arc Dumb Bell Rows

Compliments of Wellfit Personal Training

“If we did all the things we are capable of doing, we would literally astound ourselves.”- Thomas Edison