CrossFit WOD for Wednesday 9-20-2017

WOD

Sep 19, 2017

Strength/Skill: Change floor press grip every 3 sets to hit close, medium wide 3 times each-think speed. Row is pronate to neutral grip. Metcon: Benchmark WOD. OHS should be able to be done unbroken for at least 3 rounds, so scale accordingly. Push the run pace. 

Warm Up:
:30 of each: Russian Swing (each), Single Arm KBS (each), KB Windmill (each), Gob. Squat, Push Press (each), Figure 8 (each direction), Gob. Reverse Lunges, BO Single Arm Row (each) 

Mobility:
Burgener with PVC THEN 2x 15 Floor Dips, Pec Stretch

Strength/Skill
1) Floor Press w/ a Pause, 9×3 @60% 1 ct pause at floor every 60s
2) KB 1-Arm Row w/ Rotation 3×10 ea every 60s

**After strength, warm up OHS

METCON- “Nancy” 5RFT – 30 min cap:

  • 400m Run
  • 15 OHS (95/65)

Accessory
1) Banded Hammer Curls 3×25
2) Lateral Raise-Front Raise-Rear Fly 3×10-10-10

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https://youtu.be/qCdCKUoHMME

CrossFit – Nancy 

Compliments of CrossFit

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