150429 WODnesday

CrossFit Hammermill – CrossFit

Dynamic Effort Day … aka “Speed Day” … Let’s move fast … Finish all movements fast … Develop your power …

WARM-UP

20:00 … Total

08:00 … GPP

10 Kb Swings, Russian

10 Box Step-ups (5/5)

10 Ring Rows

08:00 … Mobility Work

@17:00 … Burgener Warm-up

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SKILL

15:00 … Total

Box Squats to Parallel

05:00 … Warm up to 60%(Squat)

10:00 … 10 sets x 2 /0:30

Hold 2nd rep for 5 seconds

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WOD

20:00 … Total

Think !!! … A max front squat weight may not be the best strategy … Get more reps!

Metcon (20 Rounds for reps)

AMRAP 20

3 Front Squats …

May increase the weight each round

6 WallBall Shots @14/20#

36 Dubs /72 Singles (not Rx)

Score = weight from each round

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