CrossFit WOD for Wednesday 11-22-2017

WOD

Nov 21, 2017

Strength: This should be a longer strength set as you move to a 3RM in 8-10 sets with that nice break between attempts. Quick superset between each attempt. Metcon: Each one should really push the pace. Move as fast as form will allow, so keep the weight on the lighter side vs heavier (why there’s no RX+ today). Shoot for 5 or less minutes on the first one and sub 4 on the second one. 

Warm Up:
5 min Dynamic- THEN: 5 KB Push Press (each), 10 Russian KBS, 15 SDHP, 10 Step Ups (each), 5 Push Ups
Increase weight and do: 10 KBS, 10 SDHP, 10 Box Jumps

Mobility:
Pec Mash – Chest Opener on a Foam Roller – Hammies

Strength/Skill:
1) Close Grip Floor Press, 3RM Rest 2:00
2) Banded Pull Aparts,
superset these with CGFP, 10-15 slow and controlled

METCON- Complete w/ 20 min cap:

  • 3 RFT:
  • 20 KBS (L1 45/25 RX 53/35)
  • 20 Burpees 
  • **5 min Rest
  • 3 RFT:
  • 20 SDHP (L1 45/25 RX 53/35)
  • 20 Box Jumps (24/20)

Accessory:
1) DB Pull Overs 3×10
2) Rear Fly 3×15-20

“If you fall, I’ll catch you.” – Ground