CrossFit WOD for Wednesday 4-26-2017


Apr 25, 2017

Strength: All sets should focus on technique/efficiency over weight. Metcon: Barbell work should be heavy but try for UB sets. Grip will be a challenge and if you don’t cycle your T2B right it’ll be hard to hit it in the time cap. 

Warm Up

Abmat Pizza Game (5 burpees per drop) THEN: 5 Strict Presses, 5 Push Presses, 5 Presses from the split, 5 Split Jerks, 5 BO Rows, 10 Hollow Rocks  


2x 10 Scap Pull Ups, 20 Banded Pull Aparts – Split Jerk Review 

Skill/Strength: 12 min EMOM of:
E-2 Split Jerks @ 75%
O-15-20s Hollow Holds

METCON- 5 RFT (10 min Cap):

  • 12 T2B
  • 9 HPC (115/75) (+135/95)
  • 6 S2OH 

1) DB Hammer Curls 3×10-12 
2) DB Rolling Tricep Extension 3×15 

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The Split Jerk   

Compliments of CrossFit

“Successful people pursue hard things. Unsuccessful people avoid them.”
– Coach Greg Glassman