CrossFit WOD for Monday 10-2-2017

WOD

Oct 1, 2017

**Last month we worked on Burgener, which we will still do often, but this month we will be focusing on Pull Ups**

Strength/Skill: Work up to 3RM in 5-6 sets. Shoot for 80-85% of 1RM Metcon: Choose a heavy load but still managable in 10 mins. Advanced athletes should be shooting for sub 6:00.

Warm Up:
400m Run – 5 Iron Crosses (ea side),5 Power Cleans, 5 Front Squats, 10 Squat Cleans, 5 Thrusters, 5 Clusters, 5 Scorpions (ea side) – 400m Run 

Then: 5-10 Strict Pull Ups or 10 low set ring rows

Mobility:
:60s Deep Squat Hold, 10 Gorilla Squats, :30 Deep Squat Hold, 10 Prisoner Squats

Strength/Skill
1) 1 1/4 Front Squat, 3RM 2-3min Rest

METCON- “Elvis” For Time (10 min Cap):

  • 30 Squat Cleans (L1 95/65 RX 135/95 +155/105)

Beginner: 7 min AMRAP

  • 10 Thrusters
  • 8 Burpees

Accessory
1) Banded Good Mornings 3×25
2) Banded Face Pulls 3×25 
3) Banded Pull Ups 3×15

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