CrossFit WOD for Friday 10-27-2017

WOD

Oct 26, 2017

Strength/Skill: Technique over anything else. If you have trouble with the OHS, practice getting lower today and consult with your coach on form. Metcon: Manage quad fatigue and pace the row and lunges. Loads should be on the lighter side, not heavier. 

Warm Up:

10 Burpees then 3 Rds- 10 Pass Thrus, 5 Gorilla Squats, 5 Air Squats, 5 OH Squats, 10 Walking Lunges, 10 Back Squats, 10 Good Mornings

Mobility:
2x: 10 Single Glute Bridges, ea, 10 X-Band Walks ea dir. THEN Burgener Warm Up

Strength/Skill
1) Squat Snatch, work up to a heavy 2, 2:00 Rest, 8-10 sets

METCON- 10 min Clock:

  • 1k Row
  • 50 OH Walking Lunges w/ Plate (45/25)
  • Remaining Time: AMRAP Clusters (L1 95/65 RX 115/75 +135/95)
  • Score = Total Clusters

Accessory:
1) 3×25 Perfect Sit Ups
2) 400m Farmer Carry 

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