CrossFit WOD for Monday 5-1-2017

WOD

Apr 30, 2017

Strength: Work above 90% on the FS if possible. You should not be able to do a triple at the weight you use. Metcon: Squat Cleans Should be challenging but doable. Rest is just enough to sustain 85-90% Effort 

Warm Up

5 min Dynamic then 2Rds of: 5 heavy Russian Swings, 10 wide stance Goblet Squats, 15s elbow plank 

Mobility

Pigeon Pose x 60s each  

Skill/Strength:
1) Front Squat Cluster, 6x 1-1-1 (20s between resps) Rest 2:00 after the 3 reps
2) Squat Cleans, 1-2 reps working up in weight until warm for the Metcon

METCON- 5 Rounds of:

  • 4 Squat Cleans @70% of 1RM
  • 8 Burpee Box Jumps (24/20)
  • 90s Rest – SCORE = Slowest Split Time

Beginner:

  • 10 Goblet Squats
  • 10 Burpees or Burpee Box Jumps 

ACCESSORY
Single Leg DL 4x 6-8 Each

<iframe width="853" height="480" src="https://www.youtube.com/embed/m4ytaCJZpl0" frameborder="0" allowfullscreen></iframe>

https://youtu.be/m4ytaCJZpl0

The Front Squat  

Compliments of CrossFit

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