WOD 2.25.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Pull and Jerk Complex (3 X 2 – increase weight if comfortable)

3 Dead-lifts

2 Hang Squat Cleans

1 Jerk
Each set is 12 total lifts, go through the 6, then drop. Take a few seconds and do it again.

Double Overhand Grip ONLY on Deadlifts

Metcon

If you want to make up a WOD from earlier in the week, you can.

RECOVERY (Time)

400M Row at 70% Rest 2 minutes with easy rowing

400M Row at 80% Rest 2 minutes with easy rowing

5 Strict Pull-ups EMOM 5 minutes

(manage soreness based on effort and your abilities)

Row 400M at 90%

This is a controlled WOD, don’t push for a faster time, but plan to move methodically through the WOD.

Cool Down

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