CrossFit WOD for Monday 4-17-2017

WOD

Apr 16, 2017

Strength: 6-8 Sets to work up to a 1RM. If you have knee sleeves, wear them on your arms! Metcon: Score = Total Reps completed. Try to move from the HPC to the thrusters. 

Warm Up

10:00 Dynamic 

Mobility

2 Sets: 10 XBand steps each direction, 15 Banded Goodmornings, 15 Terminal Knee Exentsions 

Skill/Strength 

  • Zercher Box Squat, 1RM, 13-15″ Box

METCON – 9 min AMRAP, Ascending Reps:

  • 1 Power Cleans
  • 1 Hang Squat Cleans (115/75)(+135/95)
  • 1 Thruster
  • 2 Power Cleans
  • 2 Hang Squat Cleans
  • 2 Thrusters
  • Etc. 

Beginner METCON

  • 9 Deadlifts
  • 9 Goblet Squats
  • 9 No Push Up Burpees 

ACCESSORY
3×10 Banded Low to High Wood Chopper 
100 Banded Leg Curls, each
Burpees and Sit Ups

<iframe width="853" height="480" src="https://www.youtube.com/embed/JiAmqNV15xU" frameborder="0" allowfullscreen></iframe>

https://youtu.be/JiAmqNV15xU

Movement Demo – The Zercher Squat

Compliments of Rogue

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