CrossFit WOD for Tuesday 5-9-2017


May 8, 2017

Strength: Add weight each set if form allows. NOT TnG, reset each rep, just like yesterday’s snatches Metcon: 75-85% Max Heart Rate. Rest time will be transition time. Keep the split time on the row consistent. 

Warm Up

Abmat Pizza Game (4 burpees for drops) + Dynamic 


4 mins Foam Roll

1) Power Clean 6×3, rest 90s-2:00 – Work up to 75%

METCON- 20 min AMRAP of:

  • 500m Row 
  • 3 HSPU
  • 12 Power Cleans (95/65) (+115/75)
  • 15 Wall Balls

Abs w/ Plate Switch 4x20s rest 60s

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Quick Rowing Tips with Jason Khalipa

Compliments of George Street

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