CrossFit WOD for Thursday 7-13-2017


Jul 12, 2017

Strength/Skill: Work on cycling the snatches. Rope Climbs/Strict PUs for back strength. Focus on efficiency and large movement. Metcon: All rounds for quality and sustained intensity.

Warm Up

Circle Warm Up


World’s Greatest Stretch x20s each pose


5 Sets of:
1) Squat Snatch, 2-3 reps, not higher than 60% of 1RM
2) Rope Climb, 1-3 reps, or Strict Pull Ups, 3-5 reps

METCON- 5 Rounds (40/20s):

  • DUs or Attempts
  • SDHP (53/35)
  • Russian Twists w/ a Plate (25/10)
  • Mt. Climbers, 2 ct
  • KBS (53/35)
  • SCORE = Total Reps

Accessory – 30s between movements:

1) Ring Push Ups 3×6-10
2) Tricep Kick backs 3×10 ea
3) Reverse Crunches 3×20

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The Sumo Deadlift High Pull

Compliments of CrossFit

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

– Jack Dixon