CrossFit WOD for Monday 10-16-2017

WOD

Oct 15, 2017

Strength/Skill: If you’re feeling comfortable in this position, go for a 1RM, otherwise do a 3RMMetcon: Repeat from 12 weeks ago. Advanced, shoot for sub 10:00. 

Warm Up:

400m Run then: 10 Gorilla Squats, 10 Back Squats, 5 Strict pull Ups, 5 Iron Crosses (ea), 10 HP Cleans, 10 Jerks, 5 Strict Pull Ups, 5 Scorpions 

Mobility: 2 Rds
1 min X-Band Steps, Banded Goodmornings x15, Terminal Knee Extension x15 ea 

Strength/Skill
1) Box Zercher Squat, Work up to 3RM or 1RM 2:00 rest between, 5-7 sets ***wear long sleeves or bring a bigger towel for comfort

METCON- 3RFT:

  • 500m Row
  • 10 Clean and Jerks (L1 95/65 RX 115/75 +135/95)
  • **12 min Cap

Accessory
1) Banded Pull Ups or Strict 3×8
2) Banded Standing Crunch 3×25
3) Glute Bridges 3×15

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Compliments of Rogue Fitness

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