CrossFit WOD for Monday 8-28-2017

WOD

Aug 27, 2017

Strength/Skill: Work at a havy weight where that 20s rest is how you’re able to keep going that heavy. Metcon: Weight should be challenging without long rest between reps.

Warm Up:
200m Run, 5 Heavy Russian Swings, 10 Burpees, 10 Wide Stance Goblet Squats, 5 Inch Worms, 30s Plank – REPEAT

Mobility:
Pigeon on a box 60s each leg

Strength/Skill: 
1) Front Squat Clusters, 6×1.1.1 (rerack and 20s rest between each 1 rep) @90+% rest 2:00
2) Squat Clean, work up to Metcon weight 

METCON- 5RFT:

  • 4 Squat Cleans (@70% of 1RM – L1@50%)
  • 8 Burpee Box Jumps
  • REST 2:00
  • Score = Slowest Split

Accessory

100 Abmats for time
3:00 XBand Walks

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

-Morihei Ueshiba