Search

Thursday 5/25/17


WOD | THURSDAY | 05.25.2017

W/U CONDITIONING:

  • Burgener warm-up with PVC

  • skill transfer with PVC

  • additional w/u coach's choice

STRENGTH:

TECHNIQUE WORK - maintain good form.

  • light snatches: 5x3

  • light clean & jerk: 5x3

  • no heavier than 35% 1RM (or lighter)

  • work speed & form

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

3RFT:

  • 15 air squats

  • 30' overhead walking lunge 45/25

  • 15 abmat sit-ups

  • 15 wallballs 20/14

  • 30' overhead walking lunge 45/25

(EXTRA CREDIT: 4RFT)

POST WOD ACCESSORY:

  • TABATA:

  • russian twists

  • bicycle kicks

  • 100 weighted abmat sit-ups using weight on chest or behind head)

(EXTRA CREDIT: 50 medball GHD sit-ups)

- Post results to comments.

#WOD

29 views0 comments

Recent Posts

See All
CrossFit Journal: The Performance-Based Lifestyle Resource

Starboard is North Charleston’s most successful CrossFit® box designed to suit all athletes from beginners through to advanced competitors. We want just one thing for our athletes…RESULTS! Our team of experienced trainers will help you become stronger, healthier and happier. 

Contact us today for a FREE introductory session and get started on your own road to success!

Starboard CrossFit

Contact us by phone at (843)729-2902
Contact by email at starboardcrossfit@gmail.com
Contact us by phone at (843)729-2902
MON:  5a, 6a, 12p, 3p, 4p, 5p, 6p
TUE:   5a, 6a, 830a, 3p, 4p, 5p, 6p
WED:  5a, 6a, 12p, 3p, 4p, 5p, 6p
THU:   5a, 6a, 830a, 3p, 4p, 5p, 6p
FRI:   5a, 6a, 830a, 12p, 3p, 4p, 5p, 6p
SAT:   8a, 9a
SUN:  1030a-1230p
  • Facebook - White Circle
  • Instagram - White Circle
  • Twitter - White Circle
  • YouTube - White Circle
  • Google Places - White Circle