CrossFit WOD for Friday 6-16-2017


Jun 15, 2017


Strength: Choose wisely. This is a few mintues to really dedicate to those movements and fine tune them/practice. Metcon: Stay consistent on the row, it should NOT be a sprint. Only go UB on wallballs if it doesn’t slow your row down. 75-85% max effort. 

Warm Up- 7:00

Circle of Trust


10 X-Band Walks each direction then Barbell warm up: 5 Snatch grip DL, 5 Muscle Snatches, 5 OHS/Fr. Sq, 3 Pwr Snatches, 2 Sq. Snatches


6 min EMOM

1) 2 Squat Snatches @ 70% reset on each rep (beginner: 4 snatch grip DL)

6 min EMOM

2) 4 Speed Front Squats @60%

METCON- 4 Rounds For Time:

  • 9 DL (185/125)(+225/155)
  • 12 T2B
  • 15 Box Jump Overs
  • RX+ Add 6 HSPU each Round (if no HSPU, not RX+)
  • *Rest 2 min between
  • SCORE = Fastest Split


Accumulate 100 Banded Leg Curls and 100 Banded Ab Pull Downs


LADIES WOD + WINE- Partner – 22 min AMRAP

10-9-8-7-6-5-4-3-2-1 of:

Wall Balls/Partner Push Ups

Then: Box Jumps/Med ball Sit Ups

Then: Burpee over Partner/Gob. Lunges

Then: Sumo DL/Overhead Medball Pass


“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