CrossFit WOD for Wednesday 7-12-2017


Jul 11, 2017

Strength/Skill: Weight stays the same for each set. Pistol practice: don’t half ass it because you can’t do them, practice is how we get better.  Metcon: All sets should be around 80-85% effort. S2OH weight should be moderate-done in 3 sets or less. 

Warm Up

5 min Dynamic Then 2 Rds of: 3 Strict Press, Push Press, Push Jerk 


Banded Pull Aparts: 15 in front, 15 from above Then 15 Push Ups, 3 mins arm mash


Warm up movements and figure out scaling

12 min EMOM
Even- 3 Push Jerks @70-75%
Odd- Pistol Practice x 5 reps each leg

METCON- 3RFT (17 min cap):

  • 400m Run
  • 30 Air Squats
  • 15 S2OH (115/75)(+Ring Dips)

Accessory – 30s between movements:

1) Tricep Extensions 3×15
2) Barbell Reverse Curls 3×10

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Compliments of CrossFit

“If you focus on results you will never change. If you focus on change you will get results.”

–¬†Jack Dixon