CrossFit WOD for Thursday 4-20-2017


Apr 19, 2017

Strength: This is technique work for everyone. Weight should stay on the lighter side. Metcon: Keep it steady on this one.

Warm Up

Rowling w/ squats then Burgener Warm Up 


Scaps, traps, rhomboids w/ LAX 


1) Power Snatch Skill Work, technique- work up in 3s to a moderate weight if form allows. 90s-120s

METCON – 15 min AMRAP of: 

  • 20 SDHP (53/35)
  • 20 Burpees
  • 20 Goblet Squats
  • 600m Run

50 Banded Push Downs
50 Banded Pull Aparts

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