CrossFit WOD for Wednesday 6-7-2017

WOD

Jun 6, 2017

Strength: Each rep, deadlift weight up then go back down to the hang position.  Slightly heavier than last week. Metcon: Two choices today. Lurong Challenge WOD or GI Jane, which is a repeat. 

Warm Up

Rowling, then PVC Burgener Warm Up and w/ a BB 5 Hang Muscle Snatches and 5 Behind the Neck Snatch Push Press 

Mobility

10 Hip Raises on each side w/ 1 ct Pause at the top

Skill/Strength:

1) Hang Power Snatch, below the knee, 5×3 @75% 

METCON- 12 min AMRAP:

  • 30 cal row
  • 15 Squats, 10 Push Ups, 5 Pull Ups

-or-

For Time, 12 min cap:

  • 100 Burpee Pull-Ups  

Beginner: 7 min AMRAP of Burpees

ACCESSORY

40 Ring Rows w/ 1ct pause at the top

<iframe width="853" height="480" src="https://www.youtube.com/embed/RWysgOhr0vM" frameborder="0" allowfullscreen></iframe>

https://youtu.be/RWysgOhr0vM

The Burpee Pull Up

Compliments of CrossFit

“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