CrossFit WOD for Friday 5-12-2017

WOD

May 11, 2017

Strength: Work up to heavy weight, but not maxes. Metcon: Rounds will be fast – keep your breathing under control.

Warm Up

Tic-Tac-Toe THEN: 10 Box Jumps, Push Press, DL, Back Squats,  5 Squat Cleans, 5 Jerks

Mobility

2 Sets:  10 X-Band Walks each direction, Single Leg Hip Bridges x 10 ea

Skill/Strength:
1) Squat Clean & Jerk, 10 min EMOM, 1 Rep, build from 50-85%

METCON- 7RFT:

  • 5 S2OH (115/75)
  • 10 Deadlifts
  • 15 Box Jumps
  • 60s Rest

ACCESSORY
50 Banded Hip Flexor Pulls & 100 Banded Leg Curls

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