CrossFit WOD for Wednesday 5-10-2017


May 9, 2017

Strength: Use a spot if needed. Concentrate on the elbow lock out. Make sure to write it down! Metcon: Time cap is generous. Use a step-in/out on the burpee box jumps to keep heart rate down. 

Warm Up

KB Warm Up (30s of each, 20s rest): Single Arm KB Swing (each), Windmills (each), Goblet Squats, Push Press (each), KBS, Figure 8


2 Sets:  15 Light KB/DB Rows, 10 DB/KB Kickbacks

1) Floor Press, work up to a heavy 1RM  rest 90s-2:00 

METCON- 5RFT – 18 min Cap:

  • 50 DUs
  • 20 KBS (53/35)
  • 10 Burpee Box Jumps 

Tricep Pull Downs x 50-100 and/or 3×10-15 scull crushers

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