CrossFit WOD for Monday 5-15-2017

WOD

May 14, 2017

Strength: Should still be for speed. We did these back in February. Compare to those numbers if you have them. Metcon: Break thrusters into smaller sets than you think you need to. Scale the weight accordingly so you don’t hit the time cap. Weight should be light, even for RX+ athletes. Sprint as much as you can on that lasts 400m.

Warm Up

5 min Dynamics and then: 5 DL, Muscle Cleans, Front Squats, Hang Squat Cleans, *add weight and do 5 DL and 5 Hange Squat Cleans

Mobility

Banded Ankle Mobility x 2 sets each ankle

Skill/Strength:
1) Front Squat Box Squat, Work up to a 1RM in 8-10 sets, 2min between

METCON- “Eddie Murphy” Complete (10 min Cap):

  • 400m Run (500m Row)
  • 50 Thrusters (75/55) (+95/65)
  • 400m Run (500m Row)

ACCESSORY
100 Banded Good Mornings and 5:00 X Band Walks

<iframe width="853" height="480" src="https://www.youtube.com/embed/-wGkunozB2U" frameborder="0" allowfullscreen></iframe>

https://youtu.be/-wGkunozB2U

Banded Ankle Mobility

Compliments of Jason Brown

“When you feel like quitting: think about why you started.”

– @BeHealthy – Twitter