CrossFit WOD for Friday 9-22-2017

WOD

Sep 21, 2017

Strength/Skill: Final week of speed work. Metcon: Benchmark workout today, like most the last few weeks. UB front squats should be your goal, as it’ll be difficult but doable. Cycling T2B is important, so scale if you don’t have a kipping T2B.  

Warm Up:
Circle of Trust and PVC Burgener

Mobility:
5 min Athlete’s Choice

Strength/Skill- 10 min EMOM
1) Sumo Deadlift for speed, 5×3 @70% every 90s
2) Seated Box Jumps, 4×4 every 60s

METCON- “Texas” 12 min AMRAP:

  • 10 Bar Facing Burpees
  • 10 Front Squats (L1 95/65 RX 115/75 +135/95)
  • 10 T2B (L1 K2W)
<iframe width="560" height="315" src="https://www.youtube.com/embed/_03pCKOv4l4" frameborder="0" allowfullscreen></iframe>

https://youtu.be/_03pCKOv4l4

The Kipping Toes to Bar

Compliments of CrossFit

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