CrossFit WOD for Friday 10-13-2017

WOD

Oct 12, 2017

Strength/Skill: Speed squats are 5% heavier this week. Box height should be the same as last week. Metcon: Snatches should be light but broken up to sustain output. 

Warm Up:

PVC Pass Thrus, and Around the Worlds then 10 of Each w/ a BB: Deadlifts, Cleans, Front Squats, Burpees, Push Press, Good Mornings, Back Squats, Hang Power Snatches, Strict Pull Ups/Ring Rows

Mobility:
Quad Mash-Pec Stretch-Banded Shoulder

Strength/Skill
1) Speed Back Squats, 6×4 @65% every 60s 
2) Standing Box Jump, 4×5 @challenging height

When Done-Warm up Power Snatches/DUs

METCON- 10 min AMRAP:

  • 30 DUs
  • 15 Power Snatches (L1 65/45 RX 75/55)

Accessory
1) Glute March 3x:30s
2) Elevated Ring Rows 3×8

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Compliments of CrossFit

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