CrossFit WOD for Friday 5-5-2017

WOD

May 4, 2017

Strength: Final week of Box Squats. Keep speed and technique on point, but go slightly heavier if possible. Metcon: Keep breathing consistent or the burpees will sneak up on you and squash your score. Swap the snatch for power cleans or DL if needed. 

Warm Up

Burpee Breakdown 8-6-4-2 of: Squat Thrust, Push Ups, Squat Jump, Jumping Jack 

Then:

5 Muscle Snatches, 5 Back Squats, 5 Power Snatch, 5 Good Mornings, 10 Single Leg Glute Bridges  —add weight and repeat

Skill/Strength

1) Wide Stance Box Squat, 7×3@60-70% every 60s

2) Power Snatch, work up to heavy singles

METCON- 17 min AMRAP “Open WOD 13.1”:

  • 40 Burpees 
  • 30 Power Snatches (74/45)
  • 30 Burpees
  • 30 Power Snatches
  • 20 Burpees
  • 30 Power Snatches
  • 10 Buprees
  • AMRAP Power Snatches until the end 

ACCESSORY
3×10 Deadbugs
50-100 Supermans

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