CrossFit WOD for Friday 7-7-2017

WOD

Jul 6, 2017

Strength/Skill:  Retest today on Power Clean. We’ll be using this # next month though, so please start to track in SugarWOD. Metcon: Weeights should be challenging for being a sprint. Don’t put the bar down sooner than you need to. Fight the mental game that this one ends up being. 

Warm Up

Circle of Trust with barbells

Mobility

2×10 X-Band steps each direction, 2×15 Banded Good mornings

Strength/Skill:

1) Power Clean, 1RM, Rest 2:00 between attempts (8-10 sets to get there) MAKE SURE AND WRITE DOWN YOUR SCORE!

METCON- 21-15-9 For Time (9 min cap):

  • Deadlift (115/75)(+135/95)
  • Hang Power Clean
  • Back Squats

Accessory:

3×12-15 Weighted Sit Ups

<iframe width="853" height="480" src="https://www.youtube.com/embed/GVt4uQ0sDJE" frameborder="0" allowfullscreen></iframe>

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

CrossFit WOD for Friday 7-7-2017

WOD

Jul 6, 2017

Strength/Skill:  Retest today on Power Clean. We’ll be using this # next month though, so please start to track in SugarWOD. Metcon: Weeights should be challenging for being a sprint. Don’t put the bar down sooner than you need to. Fight the mental game that this one ends up being. 

Warm Up

Circle of Trust with barbells

Mobility

2×10 X-Band steps each direction, 2×15 Banded Good mornings

Strength/Skill:

1) Power Clean, 1RM, Rest 2:00 between attempts (8-10 sets to get there) MAKE SURE AND WRITE DOWN YOUR SCORE!

METCON- 21-15-9 For Time (9 min cap):

  • Deadlift (115/75)(+135/95)
  • Hang Power Clean
  • Back Squats

Accessory:

3×12-15 Weighted Sit Ups

<iframe width="853" height="480" src="https://www.youtube.com/embed/GVt4uQ0sDJE" frameborder="0" allowfullscreen></iframe>

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