CrossFit WOD for Monday 4-10-2017

WOD

Apr 9, 2017

Strength: 5-6 sets if maxing. Metcon: 100% sprint! 

Warm Up

5:00 Dynamic then w/ a pvc: 10 Pass Thrus, Reverse Pass Thrus, OHS, Around the Worlds,

Then w/ a barbell: 10 Back Squats, Good Mornings, OHS

Mobility

Super Slow Wall Squats 2×8 Single
Pigeon on a box 2x 30s each

Skill/Strength

  1. Power Snatch + OHS – Work up to a heavy 2 + 2, rest 90s-120s

METCON- For Time (10 min cap):

  • 30 Power Snatches (95/65) (+115/75)
  • 30 OHS
  • 30 Thrusters

Beginner METCON:

  • 30 Deadlifts (95/65)
  • 30 Front Squats
  • 30 Push Press

ACCESSORY
100 Elevated Hip Bridges

 

<iframe width="853" height="480" src="https://www.youtube.com/embed/RD_vUnqwqqI" frameborder="0" allowfullscreen></iframe>

https://youtu.be/RD_vUnqwqqI

The Overhead Squat 

Compliments of CrossFit

“Nothing will work unless you do.”
– John Wooden