CrossFit WOD for Friday 8-25-2017

WOD

Aug 24, 2017

Strength/Skill: Explosiveness! Think of these like EMOMs after you are warm. Reset on every rep for snatches. Metcon: Push the pace, yo! Thrusters should be heavy, light on everything else. 

Warm Up:
Agility Ladder with X-Band Walks and Pass Throughs 

Mobility:
Banded Pigeon 60s each leg

Strength/Skill: 
1) Front Box Squats, 5×4 @ 70% every 60s
2) Power Snatch, 5×2 @80% every 60s 

METCON- In a 4 min window:

  • 21 Deadlifts (L1 95/65 RX 115/75 + 135/95) 
  • 21 Bar Facing Burpees
  • Remaining Time: Max Thrusters
  • REST 3:00

For Time:

  • 21 Deadlifts
  • 21 Bar Facing Burpees
  • 21 S2OH 
  • SCORE = REPS & TIME

Accessory

100 Walking Lunges

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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