CrossFit WOD for Wednesday 10-4-2017


Oct 3, 2017

Strength/Skill: Work to a new 1RM in 8-10 sets, split or regular jerk. Metcon: Recommended to start a bit lighter on the OH KBs and progress if able on each round. 50ft Bear Crawl can be done inside and is equivelent to 9 mats. 

Warm Up:
30 Jumping Jacks Then 10 of each: Push Ups, Pass Thrus, Dive Bombers, Push Press, 

Then: Burgener 

Then for form w/ light weight: 3 Strict Press, 3 Push Press, 3 Jerks – Rest – Add more weight- 3 Push Press, 2 Push Jerk, 1 Split Jerk 

Banded Shoulder and Chest Stretch on Rig

1) Jerk, 1RM 2min Rest – 8 to 10 sets
-Beginner- Push Press 5×5 adding weight if permitted or DB Press 5×10


  • 100m Backward Run  
  • 50ft Bear Crawl
  • 50m OH KB Carry, ea arm-100m total (you pick weight)
  • 2:00 Rest between rounds

1) Banded Hammer Curls 3×15
2) Tricep Kickbacks 3×12 each
3) Side Plank Crunch 3×10 each

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Compliments of Hyperstrike28

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