CrossFit WOD for Friday 8-11-2017

WOD

Aug 10, 2017

Strength/Skill: Box Squats and Power Snatches Week 1. All sets should be explosive. Same box size as last week. Metcon: The grip part will be challenging today. Cap is generous. Advanced athletes shoot for sub 10:00

Warm Up

5:00 Dynamic then 10 RDLs, 5 Below the knee Muscle Snatches, 10 Fr. Squats, 5 Below the Knee Pwr Snatch, 10 Xband walks L+R **Add weight & Repeat

Mobility

Box Squat Review and Pigeon on the box 60s each.

Strenght/Skill:
1) Front Box Squat 6×4 @60% ever 60-75secs – 13-15″ box
2) Power Snatch – 6 min EMOM – 2 Reps @70%, reset each rep

METCON- “Traffic” for Time (12 min cap):

  • 30 Deadlifs (L1 75/55 RX 115/75 RX+135/95)
  • 10 Ring Dips (RX+ Bar MUPs)
  • 20 Front Squats
  • 20 C2B Pull Ups
  • 10 Power Snatches
  • 30 T2B

Accessory

100 Banded Leg Curls each
Banded Ab Pull Down 3-4 x 20-25

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Compliments of CrossFit

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

-Morihei Ueshiba