CrossFit WOD for Thursday 5-11-2017


May 10, 2017

Strength: Suggestions…DUs, Strict Pull Ups, Squat Cleans, Pistols, Ring Dips, HSPU, etc… Keep it light and focus on movements. Metcon: Just keep moving. Any order for the movements is fine. Focus on quality not quanity because it’s not for time. 

Warm Up

20 Air Squats, 50 DUs or Singles, 20 Push Ups, 50 DUs or Singles, 20 Renegade Rows, 50 DUs or Singles, 20 Walking Lunges


4 mins LAX Where needed

1) Goat EMOM 10 – EVEN minute 1 movement, ODD minute 1 movement

METCON- 25 mins to do 5-6 Rounds (NFT):

  • 10 KB Romanian DL
  • Front Rack Carry x 100 ft (53/35)
  • 20s L- Sit
  • 20 Weighted Walking Lunges (heavy – your choice)
  • 5 DB Man Makers (Renegade Row + Push UP + Row + PU + Squat Clean Thruster)


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Movement Demo – Renegade Rows

Compliments of Rogue

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