CrossFit WOD for Wednesday 5-17-2017


May 16, 2017

Strength: Medium grip on the bench superset with wide grip pull ups. Keep elbows tucked in. Metcon: Pace yourself to stay constant and fast. Weight is light. Total reps is the score. Three levels based on the Lurong standards. 

Warm Up

20 Banded Pull Aparts, 10 KB Push Press each side, 20 Banded Pull Aparts, 10 KB Rows ea side, 20 Banded Lat Pull Downs, 10 KB Windmills ea side, 20 Air Squats


Wall Slides 2×10


1) Bench Press, 5×5 adding weight each set, 90s between
2) Wide Grip Pull Ups, 5×5, 90s between (Banded Mod), add weight if possible

METCON- 5 min AMRAPs, Lurong WOD 1:

  • 10 Power Snatches (L1 45/35) (L2 65/45) (L3 95/65)
  • 10 Box Jumps

*2 min Rest

  • 10 OHS 
  • 10 Box Jumps

*Score is total reps between the two rounds


Tricep Extensions 3×10
DB Hammer Curls 3×10

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

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