CrossFit WOD for Tuesday 6-6-2017

WOD

Jun 5, 2017

Strength: We did this a couple months ago and will retest it again in 4 months. Don’t drop the bar to regrip between complex reps. Metcon: Scores from AMRAP 1 and 2 should be close. Try to stay as consistent as possible. Score = Score #2.

Warm Up

10 Burpees then grab a bb: 5 Front Squats, Hang Sq Cleans, Back Sq, :30 pigeon on each side, add weight and do 3 Sq Cleans, 1 Hang Sq Clean

Mobility

10 X-Band walks, each direction

Skill/Strength:

1) Squat Clean + Hang Squat Clean, 12:00 to work to a max, rest 90s-120s between heavier sets. Take 8:00 to work technique and work up to 50% of 1RM

METCON- In a 5 min Window:

  • 400m Run
  • Max Squat Cleans to 5:00
  • **Rest 3:00 & Repeat

ACCESSORY

Accumulate 50 Terminal Knee Extensions each leg
Remaining Squats for Squat Challenge

 

<iframe width="853" height="480" src="https://www.youtube.com/embed/ZscBVtoX62U" frameborder="0" allowfullscreen></iframe>

https://youtu.be/ZscBVtoX62U

Standing Terminal Knee Extensions

Compliments of AthletesEquation

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman