CrossFit WOD for Wednesday 12-20-2017

WOD

Dec 19, 2017

 

Courtesy of CompTrain Class

Strength: Build to a heavy set of 5 after 1-2 warm up sets. Metcon: “Turn and Burn” is a controlled sprint with minimal thinking involved. However, one thing to consider is the pace of the first run. We want athletes pushing the pace here, but running at a speed that they are confident in immediately transitioning to the barbell for a large, and hopefully unbroken set. The legs will be heavy beginning the next run, so taking the first few meters as recovery before settling into an aggressive pace will be a good approach. Looking to empty the tank with whatever is left on the last set of thrusters knowing there is nothing to follow.

Warm Up:
Circle of Trust

Mobility
Pigeon x :60 ea, 2×10 XBand Steps each direction, Ankle stretch x :30 ea

Strength
1) Back Squat, 3×5

Metcon Prep – 1 RD w/ some weight:
5 Pause Front Squats
5 Push Press
5 Front Squats
5 Thrusters
100m Run

METCON- 2RFT:

  • 500m Row
  • 30 Thrusters (L1 55/35 RX 65/45)

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