CrossFit WOD for Monday 6-19-2017

WOD

Jun 18, 2017

Strength: Work Up to a heavy 1RM with the band over the bar (not twisted around it). 8-10 singles to get there. Metcon: FS should be light enough that you can go UB for at least the first few rounds. Break in to manageable pieces from the get go though to maintain pace. 

Warm Up

5:00 dynamic then- 2 sets X-Band Walks (ea direction) + 20 Walking Lunges, 10 Sumo DL (BB), 10 Russian Swings 

Mobility

Core Activation: Reverse Crunch + Dead Bugs, 2×10 each – In between sets, start warming up DL with a bit of weight

Skill/Strength:

1) Deadlift against a band, 1RM, rest 2-3:00 between sets

METCON- 7 min AMRAP of:

  • 12 Front Squats (75/55)(+95/65)
  • 9 C2B Pull Ups  

Accessory:

Accumulate- 100 Banded Pull Throughs 

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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