CrossFit WOD for Monday 8-14-2017

WOD

Aug 13, 2017

Strength/Skill: Make progressive jumps in weight. Don’t start too low. Make sure the pause is a full “One-one thousand” Metcon: Power Cleans should be heavy. Goblets should be done in sets of 10 or so. Point of today: manage load/fatigue and perform efficiently. 

Warm Up

5:00 Dynamic then 5 DL, 5 Muscle Cleans, 5 Front Squats, 5 Pwr Cleans, 10 Heavy-ish Goblet Squats – add weight – 5 Pwr Cleans, 5 RDLs, 10 Goblet Squats

Mobility

Banded Ankle Mobility 2x20s each and 2x30s Pigeon each

Strenght/Skill:
1) Paused Back Squat 3RM, resting 2:00 between in 8-10 sets, 1sec pause 

METCON- “Lights Out” for Time (10 min cap):

  • 15-10-5 Power Cleans (L1 115/75 RX 135/95 RX+ 165/115)
  • 30-20-10 Goblet Squats (L1 35/25, RX 45/35, RX+ 53/35)
  • (That’s 15 Pwr Cleans, 30 Gob Squats, 10 Pwr Cleans, 20 Gob Squats, 5 Pwr Cleans, 10 Gob Squats)

Accessory

100 Banded Pull Throughs
Reverse Crunch + Deadbug 4×10

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Compliments of YashaThoughts

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

-Morihei Ueshiba