CrossFit WOD for Friday 7-21-2017

WOD

Jul 20, 2017

Strength/Skill: Take 3-4 sets to warm up to 75%. Weight should stay the same for all 6 sets. Metcon: Manage fatigue by breaking up the wallballs in to 2 sets. Don’t go out too hot. Advanced shoot for sub 14:00.

Warm Up

2:00 X-Band Walks, then 200m Run and grab a BB. 5 each of: DL, Good Mornings, Muscle Cleans, Front Squats, Single Leg Glute Bridge, add weight and repeat BB moves

Mobility

3 mins Hammies and Glute mash, continue warming up DL

Skill/Strength – 5 Sets

1) Speed DeadLift TnG, 6×3 @75% – 2:00 rest between 
2) Seated Box Jumps, 5×4 – 60s rest between

METCON- 4RFT (20:00 cap) “Tunnel Vision”:

  • 20 Wallballs (20/14)
  • 15 Lateral Burpees over the Bar
  • 9 OHS (115/75)(+153/95)

Beginner Option:

  • 15 Wall Balls
  • 10 Burpees
  • 5 Russian Swings 
  • 60s rest betwen rounds

**Score = Total Reps of all 4 AMRAPs

Accessory:

1) 3:00 more minutes X-band walks
2) Face Down on box Hammy Curl x50 each

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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