CrossFit WOD for Wednesday 8-9-2017

WOD

Aug 8, 2017

Strength/Skill: Week 1 of this complex. Be efficient with all 3 movements. Adjust loads as needed. 10 min warm up before EMOM.  Metcon: 75-80% effort today, just enough to be uncomfortable. HPC should be unbroken for most of the AMRAP. Advanced athletes- shoot for 5+

Warm Up

10 Burpees, 10 BO Rows, 5 Strict Press, 10 BO Rows, 5 PP, 10 Fr.Sq., 5 Push Jerks, 10 Goodmornings, 10 Burpees

Mobility

LAX x30s each – Triceps, pecs, scaps

Strength/Skill

1) Hang Power Clean + Push Press + Push Jerk – 6 min EMOM
1+1+1 @75-80% of Push Press 

METCON- 12 min AMRAP:

  • 200m Row
  • 15 Air Squats
  • 10 Hang Power Cleans (L1 75/55 RX 95/65 RX+115/95)
  • 2 Wall Walks (L1 20 Shoulder Taps)

Accessory:
150 Banded Pull Aparts (Overhead or back)
90 Weighted Russian Twists

 

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

Compliments of CrossFit

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

-Morihei Ueshiba