CrossFit WOD for Friday 10-6-2017

WOD

Oct 5, 2017

Strength/Skill: There should be no hesitation moving through reps, so don’t go too heavy. It should take roughly 5 seconds a set. Regular stance. Box Jumps should be at a challenging height. It can be ascending. Metcon: Sprint WOD. Most of you will be sub 7:00. HPC should be in 3 sets or less for the 21 reps and WB should be close to UB. No pacing, just GO! 

Warm Up:
15 Burpees – 10 Iron Crosses – 10 Cossack Squats – 10 Scorpions – 10 Med Ball Cleans – :30 Quad Stretch each – 10 Samson Stretch – :30 Duck Walk – 10 Tuck Jumps – 15 Burpees 

Mobility:
Pigeon x60s each, Traps x30s each with LAX + 3 min Athlete’s Choice

Strength/Skill
1) Speed Back Squats, 6×4@ 60% every 60s after 3-4 warm up sets
2) Box Jumps, 4×5 @ challenging height, rest 60s 
** Then warm up HPC and Wall Balls 

METCON- For Time:

  • 30-20-10 WallBalls (L1 14/10 RX 20/14)
  • 21-15-9 Hang Power Clean (L1 95/65 RX 115/75)
  • **9 min Cap 

Accessory
1) Glute March 3x30s
2) Elevated Ring Rows 3×6
3) Banded Wood Chopper 3×12 each

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