CrossFit WOD for Wednesday 7-19-2017

WOD

Jul 18, 2017

Strength/Skill: Similar work as last week. Jerk load slightly heavier Metcon: Retest from February. Snatches should be on the lighter side so you can cycle them quickly and efficiently while also managing grip-fatigue. 

Warm Up

3 Rds: 30 Jumping Jacks, 10 BO Rows, 10 Push Press, 5 Power Snatch, 5 Dive Bombers, 5 Jerks *start w/ an empty bar & add weight each set

Mobility

2x: 15 Banded Push Downs, 15 Banded Pull Aparts (1 set behind the neck, 1 set in front)

Skill/Strength

1) 7:00 to Warm Up Pistols, T2B and Push Jerks

2) 12 min EMOM –
Min 1- 3 Push Jerks @75-85%
Min 2- T2B and/or Pistol Practice

METCON- 11 min AMRAP “Up the Wall”:

  • 3 Strict Pull Ups (+2 Mups)
  • 10 T2B
  • 15 Power Snatches (75/55)(+95/65)

Accessory – 30s between movements:

1) Dirty 30s 3×10 ea

2) BB Reverse Curl 3×10

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https://youtu.be/_03pCKOv4l4

The Kipping Toes to Bar

Compliments of CrossFit

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

–¬†Jack Dixon