CrossFit WOD for Wednesday 5-3-2017

WOD

May 2, 2017

Strength: Last week of split jerks. Weight should be challenging with no missed sets. This is 5% more than last week. Metcon: 5mins of moderately high intensity. Keep the AMRAPs the same speed. C2B and Wallballs should be unbroken, so we’ll scale accordingly.

Warm Up

10 Light Turkish Get-Ups THEN: 10 of each – Squats, Lunges, Supermans, Push Ups, Hollow Rocks, Iron Crosses

Mobility

Banded Shoulder Stretch 20s each and Jerk Review

Skill/Strength:
1) 9 min EMOM 

2 Split Jerks @80%

METCON- 5 min AMRAP:

  • 1 Wall Walk
  • 5 C2B Pull Ups
  • 10 Calorie Row
  • 15 Wall Balls

*Rest 3:00 and Repeat

ACCESSORY
OH Tricep Extensions 3x 10-12
Hammer Curls 3x 10-12

<iframe width="853" height="480" src="https://www.youtube.com/embed/PsiO8lZTU2I" frameborder="0" allowfullscreen></iframe>

Compliments of CrossFit

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