CrossFit WOD for Monday 12-3-2017

WOD

Dec 3, 2017

Metcon: Consistency will help to get the best score, not large unbroken sets. 

Warm Up: (10 min)
:30 Slow Row/Walking Samson
:30 Medium Row/Active Spidermans
:30 Faster Row/Push Up to Down Dog
Then 10 of each: Air Squats, Med Ball Deadlifts, Med Ball Squats
Then 5 of each w/ a BB: Good Mornings, Back Squats, Strict Press, Romanian DL, Front Squats

Mobility (4 mins):
Front Rack Stretch, Wrist Stretch, Pigeon :60 each side 

Skill (20:00)

1) Hang Power Cleans (Jump Postition-Footwork/Land Position)
2) Movement Prep :10 Jump Postition Hold, :10 Land Position Hold
3 Straight Arm Jumps, 3 Hang Muscle Cleans, 3 High Hang Power Cleans, 3 Hang Power Cleans
3) Wall Balls (Ball High & Close/Relax Arms)
4) Movement Prep 5 Front Squats, 5 Push Press, 5 Thrusters, 5 Wall Balls
5) Row (Legs/Handle to Shin)

Prep-1 Rd
6 Hang Power Cleans
6 Wall Balls
6 Calorie Row

METCON- 3 Rds:

  • 30 Hang Power Cleans (L1 85/55 RX 115/80)
  • 30 Wall Balls (20/14)
  • 30/21 Calorie Row

Coach Link

“There is no one giant step that does it. It’s a lot of little steps.” – Peter A. Cohen