CrossFit WOD for Friday 7-28-2017


Jul 27, 2017

Strength/Skill: Final week of banded DL. Will reappear in 12 weeks. Metcon: It should be a sprint, so you should be able to cycle the C&J unbroken. Scale accordingly. No super singles. Push the row pace. 

Warm Up

5:00 Dynamic THEN 2 sets: 3 Power Cleans, 3 Jerks, 3 Power + Jerks , 3 Bar Facing Burpees, 10 X-Bands Forward/Back


With a light KB: 10 Lateral Gob. Squats ea side, 10 Wide stance gob. squats, 10 glute bridges w/ 1 ct. hold at top 


1) Deadlift against band, 10×2 @55% every 60s
2) Seated Box Jumps, 4×3 every 60s

METCON- 3RFT “Rowing Grace” (12 min Cap):

  • 500m Row 
  • 10 Clean and Jerks (L1 95/65, Rx 115/75, Rx+ 135/95)

Beginner Option- 3RFT: 

  • Row 500m
  • 15 DB Thrusters (light)


1) RDL w/ Bar 4×10 @ 1/2 BW

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Coaching the Clean and Jerk with Natalie Burgener

Compliments of CrossFit

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

–¬†Jack Dixon