CrossFit WOD for Friday 6-23-2017


Jun 22, 2017

**Men’s WOD + Pizza starts at 5:30pm. 4:30pm will be a regular class

Strength/Skill: Form or weight. Add from last week, if able. Metcon:  100% Max effor on each set. Full sets should take ~75 seconds

Warm Up

X-Band Walks x 2:00 Then w/ a PVC: 10 Pass Thrus & Around the Worlds, OHS – Then w/ a BB: 5 Snatch Grip DL, Muscle Snatches, OHS or FS, 3 Power Snatch + 2 OHS, 2 Squat Snatch


Bergener Warm Up

Strength/Skill 6 min EMOM x 2:

1st 6 min EMOM- 2 Squat Snatches @75% 
2nd 6 min EMOM- 4 Speed Front Squats @65%

METCON- Every 4:00 x 5 sets:

  • 3 Power Cleans (155/105)(+185/125)
  • 9 Lateral Burpees over the bar
  • 150m Max Effort Row / 100m Sprint


Accumulate-100 Banded Leg Curls and Banded Abs

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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