WOD 05/22/17

CrossFit 718 – A – CrossFit WOD

A1: Metcon (1 Rounds for reps)

NFT:

20 Each Lateral Banded Monster Walk (band at ankles/shoes off)/

30 Banded Squats @2211 (band at knees)/

A2: Metcon (4 Rounds for reps)

4 Rounds of:

10 Each K.B. Goblet Reverse Lunge/

5 Each K.B. Single Arm Thruster/

5 Each K.B. Wind Mill
@Easy Pace

-4 Minute Cap

B: Overhead Squat (3 @65-75% EMOM X 7)

5 Minutes TO WU + 3 @65-75% EMOM X 7 Minutes (% of Heaviest OHS from 05/08/17) Building up heavy with no misses @32X1; Rest as needed.

C: Back Squat (5@75% + 5/85% + 5/5/5@95%)

% Based off of Training Max @20X1; Rest 90-180 Seconds Between Sets.

To calculate Training Max (%)= 1Rm X .85% of most recent 1Rm From 12/02/16/ Take TM and multiply by corresponding %.

*D: Metcon (Time)

2 Rounds of:

100M Waiter Walk Left/

100M Waiter Walk Right; 30 Seconds Rest/

20 GHD Sit Up; 30 Seconds Rest/

5 Each TGU; 30 Seconds Rest
*= Complete as much as possible in time remaining.

@80% Sustainable Pace; Resting 30 Seconds After Each Movement.