CrossFit WOD for Monday 11-20-2017

WOD

Nov 19, 2017

Strength/Skill: Technique over load. Should be around 85-90% of your 1RM. Metcon: This is going to challenge your grip and your breath. Load should be challenging and less than 10 reps per set.  

Warm Up:
400m Run, 5 DL, 5 Front Squats, 5 Muscle Cleans, 200m Run, 5 Hang Power Cleans, 5 Back Squats, 5 Romanian Deadlifts, 400m Run 

Mobility:
2 sets Wrist Walks, 10 Slow Iron Crosses and Scorpions

Strength/Skill
1) Squat Clean Set, Build to a heavy 1.1 (10s) Rest 2:00 between attempts-8-10 total sets

METCON- Complete (12 min Cap):

  • 45 Deadlifts (L1 95/65 RX 115/75 +135/95)
  • 30 Hang Power Cleans
  • 15 Squat Cleans

Accessory-3 Rds
1) Single Leg KB RDL 3×6-8 ea
2) Reverse Crunch + Deadbug 3×10

<!-- [et_pb_line_break_holder] --><iframe width="560" height="315" src="https://www.youtube.com/embed/2BaXHt1iJa8" frameborder="0" allowfullscreen></iframe>

https://youtu.be/2BaXHt1iJa8

Reverse Crunch + Dead Bug

Compliments of Box Programming
“If you fall, I’ll catch you.” – Ground