CrossFit WOD for Tuesday 12-19-2017

WOD

Dec 18, 2017

 

Courtesy of CompTrain Class

Metcon: Weight on the bb should be where you could do 25+ reps unbroken fresh. Don’t keep track at each station, just keep a running tally in your head. For example, if you get 20 Wall Balls in the first minute, count your first couple push presses as 21, 22, 23…and so on.

Warm Up (15:00):
Line Drills and then 5 of ea. w/ a BB: Good Mornings, Back Squats, Strict Press, Romanian DL, Front Squat

Mobility
Pigeon on a box :60 ea side, 10 air squats between sets and after, Child’s Pose on a box :60

Skill
1) Wall Balls, Arm drop between throws, both men and women practice to 10 ft. target
2) SDHP, stance, grip and bar path, warm up metcon weight
3) Box Jumps, 20″for men and women, warm up
4) Push Press, form, elbows forward, warm up metcon weight
5) Row, technique, getting heart rate up

METCON- Fight Gone Bad-3 Rds, 1 min ea station:

  • Wall Balls to 10′ target (20/14)
  • SDHP (L1 55/35 RX 75/55)
  • Box Jumps (20″ for both)
  • Push Press
  • Calorie Row
  • Rest

Coach Link

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