CrossFit WOD for Thursday 11-30-2017

WOD

Nov 29, 2017

Metcon: Looking to dial in our pacing today, with the score being the slowest round. While we are fresh, it is easy to go out aggressively on that first round. A pace that athletes would hold for a two mile run would be appropriate here. This will allow athletes to come right in and put hands right on the bar. Better to find that extra gear in those last couple rounds rather than the first few. Holding on for all 12 repetitions is ideal, but two quick sets from the start and a smooth kip can help avoid burnout.

Warm Up: (10 min)
Line Drills

Mobility:
Pigeon, 60s each side – Child’s Pose 60s – Down Dog with Foot Pedal 60s

Strength/Skill – 15:00
1) Prep – 10 Scap Pull Ups, 10 Kips, 5 K2Chest, 5 T2B
2) Toes to Bar Practice
3) Prep- 1 Rd:
200m Run and 6 T2B

METCON- Every 3:00 for 7 Sets:

  • 400m Run
  • 12 T2B
  • Any remaining time in the set is rest time

Coach Link

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