WOD 11/20/17

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

3 Minutes of:

Ankle Mobility=

https://www.youtube.com/watch?v=xohvRYZONLk

3 Minutes of:

Snatch Mobility=

https://www.youtube.com/watch?v=HgEgIGE2ZI8

3 Minutes of:

Bike Mobility=

https://www.youtube.com/watch?v=PZNdCuLKh0o

A2: Air Bike (Calories)

Time/Intensity/Pace
90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds

A3: 40 Seconds Air Bike (Calories)

1 Round only @Intensity/Pace
@90% Hard Pace (Not Sustainable); Rest 3 Minutes

B1: Metcon (2 Rounds for reps)

2 RFQ of:

12 Banded Face Pull/

3 Snatch High Pull/

3 Snatch Balance/

3 Overhead Squat/

3 BTN Snatch Grip Sots Press

– 5 Minute Cap

B2: Power Snatch (Build To A Heavy Single)

16 Minutes To A Challenging Single; Rest as needed.

C: Pistols (10-60 Reps)

Take 3 Minutes To WU + Take 7 Minutes To accumulate @ least 10 but up to 60 reps each leg.

If you are as of yet unable to do Pistols, take 8-10 Minutes To Practice.

Pistol Practice/Progression=

https://www.youtube.com/watch?v=KXrmpB-feZE

D: Back Squat (18 Minutes To A Challenging Single)

18 Minutes To A Challenging Single @20X1; Rest as needed.

D: Metcon (2 Rounds for calories)

2 Rounds of:

5/3 Burpees Over Erg/

20 Seconds Max Calorie Row
Damper 8/5

@90% Hard Pace (Not Sustainable); Stretch/Walk/Rest 3 Minutes After Each Rounds