CrossFit WOD for Wednesday 5-24-2017

WOD

May 23, 2017

Strength: Lurong WOD #2. Total Reps for each movement. Metcon: Snatches need to touch the ground. Try to do 2 or less sets for each.

Warm Up

40 Mt. Climbers, 100 Single Unders THEN: w/ a light DB 10 Alt DB Snatches, 10 Push Press ea arm, 10 DB Rows ea arm, 10 DB Windmills ea arm, 10 Push Ups

Mobility

2 Rds 25 Banded Pull Aparts and Push Downs

Skill/Strength: Lurong WOD #2 

1) 2 min Max Deadlift (L3 -225/175, L2 -185/115, L1 -95/65)
2) 2 min Max Back Squat (rack ok) (L3-225/145, L2-135/85, L1 -45/35)
3) 2 min Max S2O (L3-185/115, L2-95/65, L1-45/35)

**1 min between movements 

METCON- 10 min AMRAP of:

  • 20 Alt. DB Snatches (50/35)
  • 20 Wall Balls (20/14)
  • RX+ Add 2 MUPs each round

ACCESSORY

KB Hammer Curls 3×10 
1 1/4 Tricep Extensions 3×10

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