CrossFit WOD for Friday 9-29-2017

WOD

Sep 28, 2017

Strength/Skill: This is a warm up for the Metcon vs. a true strength session.  Metcon: You did not read the loads incorrectly, it should be heavy today. Push yourself to go a bit more than normal or at least start there (form permitting). Break up the front squats. Use the row as a recovery time, not a sprint. Pacing should be slow. 

Warm Up:
5 of each Burpees, Iron crosses/scorpions, hp cleans, front squats, burpees, push press, good mornings, rev. lunges (each), burpees

Mobility:
Burgener with BB and 1:00 X-band steps and foam roll adductors, :30 duck walk

Strength/Skill- 15 mins
1) Power Clean + Front Squat + Jerk, work above Metcon weight

**After Strength, Practice Pull Ups and get warm

METCON- For Time (25 min Cap):

  • 500m Row
  • 30 Deadlifts (L1 115/75 RX 135/95 +155/105)
  • 15 Front Squats
  • 21 Pull Ups
  • 500m Row 
  • 20 Power Cleans
  • 10 Front Squats
  • 15 Pull Ups
  • 500m Row
  • 10 Jerks
  • 5 Front Squats
  • 9 Pull Ups

Accessory
1) Farmer Carry 4x100m AHAP – rest as needed
2) Glute March: Accumulate 2:00 

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