CrossFit WOD for Wednesday 8-30-2017


Aug 29, 2017

Strength/Skill: Same as last week, try to go heavier. Metcon: Scale accordingly, the time cap is short. 

Warm Up:
200m Run then 2X thru: 10 DB Walking lunges, 10 BO Rows, 10 Presses, 10 Push Ups, go up in weight and repeat.

Banded Shoulder and Pec Stretch, 30s each position/side

Strength/Skill (ascending weight): 
1) Close Grip Bench w/ pause, 5×4
2) BO Supinated Rows, 5×6

METCON- For Time 40-30-20-10 (10 min cap):

  • Alt. DB Snatches (L1 30/20 RX 35/25 +50/30)
  • Wall Balls (20/14)


Lateral Raises 2×25 and Hammer Curls 2×25

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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