CrossFit WOD for Wednesday 9-6-2017

WOD

Sep 5, 2017

Strength/Skill: After Metcon. Metcon: Sets are small so you can push the weight/pace and go heavier with a high volume still. 

Warm Up:
3 Rounds of 200m Partner Relay (each run 100m at a time) and 3 Rds

Mobility:
World’s Greatest Stretch-Burgener w/ PVC

Strength/Skill:
1) Push Press, 1RM in 8-10 sets, 2:00 rest

METCON- For Time (22 min Cap):

  • 250m Row
  • 50 Air Squats
  • 25 Hang Pwr Cleans (L1 75/55 RX 95/65 +115/75)
  • 500m Row
  • 50 Walking Lunges
  • 20 S2OH
  • 750m Row
  • 50 T2B
  • 15 Hang Squat Cleans

Accessory- 4 rds:
1) Banded Face Pulls x 20-25
2) Skull Crushers x 10-12

<iframe width="853" height="480" src="https://www.youtube.com/embed/C_VtOYc6j5c" frameborder="0" allowfullscreen></iframe>

Compliments of CrossFit

“Stop saying ‘I wish.’ Start saying ‘I will’.”