CrossFit WOD for Friday 8-18-2017

WOD

Aug 17, 2017

Strength/Skill: Have fun with this but push yourself to try something new today. Metcon: “Just keep swimming…” – Dory  Score will be total reps of only one of those movements. Announced after WOD.

Warm Up:
10 of each: Squats, Sit Ups, Push Ups, Pull Ups, Lunges, Burpees THEN: 10 banded good mornings, banded pass throughs, X-Band walks each direction

Mobility:
Burgener Warm Up and 3 min Athlete’s Choice

Strength/Skill: 
1) Front Box Squat, 6×4 @65% every 60-75s
2) Power Snatch, 6×2 @75% every 60s (perform as EMOM) – reset on each rep

METCON- For Time (10 min cap):

  • 400m Run/500m Row
  • 50 Thrusters (L1 55/35 RX 75/55 RX+95/65)
  • 400m Run/500m Row

Accessory
400m Farmer Carry
Roll Ups 3×15

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

-Morihei Ueshiba