CrossFit WOD for Wednesday 6-21-2017

WOD

Jun 20, 2017

Strength/Skill: Retest from 5 months ago. After warm up, 8-10 singles. Shoot for 5# more than last time. Metcon:  Break movements into smaller sets so you can keep moving. 

Warm Up

2 Rounds of 1 min DUs and 15 squats. THEN: 5 Strict Press, 5 BB Rows, 10 Wallballs, 20 Banded Tricep Push Downs, add weight and repeat.

Mobility

LAX Ball x 30s each side: pecs, scaps, triceps

Strength/Skill:

1) Strict Press, 1 RM rest 2:00 between attempts
2) Barbell Rows, 4×10 rest 60-90s between

METCON- For Time (20:00 cap):

  • 400m Run
  • 21 Wall Balls (20/14)
  • 21 Burpees
  • 400m Run
  • 15 Wall Balls
  • 15 Burpees
  • 400m Run
  • 9 Wall Balls
  • 9 Burpees 

Accessory:

Accumulate
50 KB Tricep Extensions
50 Side Obliques 

<iframe width="853" height="480" src="https://www.youtube.com/embed/xe19t2_6yis" frameborder="0" allowfullscreen></iframe>

https://youtu.be/xe19t2_6yis

The Shoulder Press

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