CrossFit WOD for Wednesday 8-16-2017


Aug 15, 2017

Strength/Skill: As always, technique over weight, especially if PJs don’t click yet. Metcon: Scaling the Push Press will be the biggest thing determining time and if you hit the cap or not. Keep your breath steady by stepping in/out on burpees instead of resting.

Warm Up:
15 Burpees then 10 each of DL, Hang Muscle Cleans, Front Squats, Strict Press, Back Squat, Good Mornings -Add weight and do 5 each of Hang Power Cleans, Push Press, Hang Squat Cleans, Push Jerk

See the whiteboard

Strength/Skill: 6 min EMOM of-
Hang Power Clean+Push Press+Push Jerk (base of 80-85% PP 1RM)

METCON- For Time 21-15-9 (10 min cap):

  • KBS (L1 Russian Swing 45/25 RX 53/35 RX+53/35)
  • Burpees
  • Push Press (L1 65/45 RX 95/65 RX+115/75)


See white board

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The Kettlebell Swing 

Compliments of CrossFit

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

-Morihei Ueshiba