CrossFit WOD for Tuesday 5-2-2017


May 1, 2017

Strength: We will work on the kip for both T2B and pull ups and then practice during the EMOM. Metcon: Run Fast! Keep the KB on the lighter side so it’s 1-2 sets for each. There is no RX+. Everyone will be doing or attempting DUs this Metcon. No exceptions!

Warm Up

300m Row, 10 Squats, 10 Sit Ups, 10 Pull Ups, 10 Push Ups, 10 Lunges, 10 Burpees

Mobility Circuit – 2 Rds

1) 10 Plank Push Ups, 5 each arm
2) 20 Shoulder Taps from High Plank, 10 each arm
3) 20s each Lat Stretch

1) The Kip

E-20s Kipping or 20s Kipping T2B or Kipping or Butterfly Pull Ups
O- 20s L-Sit on ground or parallettes 

METCON- 4 RFT (20 min cap):

  • 400m Run (500m Row)
  • 50 DUs (Mod: 60s DU Attempts-NO Singles without attempts!)
  • 25 KBS (53/35) 

Paloff Press 3x 8-10 ea 

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Compliments of CrossFit Jaakarhu

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