CrossFit WOD for Monday 10-30-2017


Oct 29, 2017

Strength: Use knee-sleeves or wear long sleeves. This movement is developes upper-back/core. Weight will be similar to your front squat. Metcon: This workout is challenging, but each movement should be able to be done in 2 sets or less. Start slow to find a pace and keep it.

Warm Up:
200m Run Then 10-8-6-4-2 Wallballs and BB Deadlifts *Add weight to BB after each set

Pigeon on a Box- 60s on Each side 

1) Zercher Squat, 3RM. Rest 2-3:00. – 5-6 sets progressively adding weight each set.

Metcon: 10 min AMRAP:
10 Deadlifts (L1 135/95 RX 185/125 +225/155)
20 Wallballs (L1 14/10 RX 20/14)

Accessory: 3 Rds
10 Elevated Ring Rows
15 Banded Good Mornings
20 Hollow Rocks 

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