CrossFit WOD for Wednesday 6-14-2017

WOD

Jun 13, 2017

Strength: Use spotters when heavy! When you start resting longer on heavy sets, start to set up for the metcon between. Metcon: Manage work/rest times so your grip doesn’t give out. Step in/out on burpees to regulate heart rate if needed. 

Warm Up

Foam Roll Lats x 10 Passes Each then: 3 Rounds of – 7 BO Rows, 7 Push Press, 20 Banded Push Downs, 20 Banded Pull Aparts

Skill/Strength:
1) Bench Press, 1RM, rest 2-3:00 between sets

METCON- For Time:

  • 10 Pull Ups
  • 21 Burpees
  • 21 KBS (53/35) (+ same)
  • 10 Pull Ups
  • 15 Burpees
  • 15 KBS
  • 10 Pull Ups
  • 9 Burpees
  • 9 KBS

Accessory:

Accumulate- 50 KB Tricep Exten. & 90 Russian Twists

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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