CrossFit WOD for Monday 10-9-2017

WOD

Oct 8, 2017

Strength/Skill: Build to a heavy 3 but not necessarily a 3RM since it’s touch in go. Make sure to rest adequately after heavy rounds. Metcon: 90% effort on each set. Choose a weight so you can go unbroken. Step in and out on Burpees to help you regain your breath. 3 scores.

Warm Up:

10 Sumo DL, 5 Burpees, 10 Thrusters, 5 Burpees, 20 DUs, 5 Burpees, 10 Rows, 5 Burpees, 20 DUs, 5 Burpees, 10 FR Rev. Lunges, 5 Burpees, 20 DUs

Mobility:
Banded Pigeon x 60s each side

Strength/Skill
1) Deadlift, Work up to a heavy TNG set of 3, 90s-2:00 rest

METCON- Each For Time:

  • 21 Thrusters (L1 65/35 RX 75/55 +95/65)
  • 21 Bar Facing Burpees
  • Rest 2:30
  • 18 Thursters
  • 18 Bar Facing Burpees
  • Rest 2:30
  • 15 Thrusters
  • 15 Bar Facing Burpees
  • **18 min Cap

Accessory
1) Banded Good Mornings 3×15
2) Banded Face Pulls 3×15 each
3) Paloff Press 3×20 each

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Compliments of CrossFit

“With ordinary talent and extraordinary perserverance, all things are attainable.” – Thomas Fowell Buxton