CrossFit WOD for Monday 6-12-2017

WOD

Jun 11, 2017

Strength: Don’t start too light. Try to beat your old max by 5-10# and then go higher if possible. Keep this in mind for your starting weight. Metcon: As we know, “death bys” are hard. With this weight being on the heavier side, shoot to complete at least 5-6 rounds. Advanced 6+

Warm Up

5:00 Dynamic Then: 3 Muscle Cleans, 3 Push Press, World’s Greatest Stretch, 3 of each: Power Cleans, Squat Cleans, Front Squats, Push Press, Clusters

Mobility

3 Sets: 5 Gorilla Squats & 5 Reverse Lunges

Skill/Strength:

1) Back Squat, 1RM, resting 2-3 mins between attempts (6-10 total attempts after warm up)

METCON- 10 min – Death by Clusters:

  • Min 1 – 1 Cluster (115/75)(+135/95)
  • Min 2 – 2  Clusters
  • Min 3 – 3 Clusters
  • etc.

Beginner: 7 min EMOM

  • 7 light DB Thrusters & 30 Single Unders

ACCESSORY

Accumulate 100 Banded Pull Throughs 

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

https://youtu.be/EuShhZMFYqc

Banded Pull-Through

Compliments of Jason Brown

“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