CrossFit WOD for Monday 8-7-2017

WOD

Aug 6, 2017

Strength/Skill: Sets should be something like 5-3-2-1-1-1-1. Metcon: 100% effort. Try to match scores on 2nd AMRAP. Thrusters should be unbroken. 

Warm Up

Dynamic 5:00 Then: 10 Sumo DL, 10 Thrusters, 20 DUs, 10 Rows, 20 DUs, 10 FR Rev. Lunges, 20 DUs

Mobility

2 rds: 10 X-band Walks each direction, 15 Banded Goodmornings

Strength/Skill

1) Sumo Deadlift, 1RM, 8-10 sets w/ 2-4 between
2) Beginners: 5×5

METCON- 3 min AMRAP:

  • 7 Thrusters (L1-65/35, RX-75/55, RX+95/65)
  • 7 Bar Facing Burpees 
  • **Rest 5:00 and repeat

Accessory Work

400m Farmer Carry
Reverse Crunch + Deadbug 4×10

 

<iframe width="853" height="480" src="https://www.youtube.com/embed/wQHSYDSgDn8" frameborder="0" allowfullscreen></iframe>

https://youtu.be/wQHSYDSgDn8

Sumo Deadlift CrossFit

Compliments of CrossFit

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”

-Morihei Ueshiba