03 Feb 2017 – WOD

WORKOUT OF THE DAY

A) Prep Work
3 rounds per arm using a dumbbell or kettlebell:
5 Single arm push press
5 Single arm front squat
5 Single arm overhead squat
5 Single arm Sotts press

- Then -

All for quality:
10 Wall squats, arms locked straight
10 PVC palms up overhead squats
10 PVC overhead squats
10 Overhead squats with 2 second pause, empty barbell
10 Narrow grip overhead squats

B) Strength: Overhead Squat
Build to a heavy single

C) Conditioning
At 00:00, complete:
40 Double-unders
20 Wallballs (9/6 kg)
10 Deadlifts (100/70 kg)

At 05:00, complete:
50 Double-unders
25 Wallballs (9/6 kg)
12 Deadlifts (100/70 kg)

At 10:00, complete:
60 Double-unders
30 Wallballs (9/6 kg)
14 Deadlifts (100/70 kg)

*Every 5 minutes add 10 reps to the double unders, 5 reps to the wall balls and 2 reps to the deadlifts
*Continue until you cannot complete the work in 5 minutes

MOBILITY DRILL OF THE WEEK

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