CrossFit WOD for Friday 4-21-2017

WOD

Apr 20, 2017

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

Warm Up

5:00 Dynamic Then 2 Sets, adding weight Rd 2: 10 RDL, 8 Front Squats, 6 Bar Facing Burpees, 4 Power Cleans 

Mobility

Glute Activation: 10 X-Band walk each direction, Single Leg Glute Bridges x 10 each leg w/ 1 sec pause at the top 

Skill/Strength

1) Wide Stance Box Squats, 8×3 @50-60% (of 1RM back squats) every 60s -13-15″ box 
2) Deadlifts,
 4×4 TnG, add weight each set, every 90s 

METCON – 5 Rds For Time (20 min Cap): 

  • 10 Deadlifts (185/125) (+225/155)
  • 20 Wall Balls
  • Rest 2 mins

ACCESSORY
3×15 Supermans or GHD back extensions
Burpees and Sit Ups

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