WOD: Thursday

Wednesday, August 23rd, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)


Back Squat (3×5 @ 82-87% 5rm)

:3 lowers, :2 rest at the top.

Rest 2min between sets.

Increase weight from last week by 2%

Focus work/fitness

You’ll start by hitting max efforts on burpees and CTB. Getting as many reps in 1min as you possibly can.

Rest 3min between your burpees and CTB.

We will then do an EMOM with specific numbers based on what you were able to get in your ME sets.

A: Max effort burpees in 1min (AMRAP – Reps)

Perform as many reps as you can in 1min of:


Go as hard and fast as you possible can. Be sure of full hip extension at the top and that your chest and thighs make contact at the floor.

B: Max effort CTB in 1min (AMRAP – Reps)

Perform as many reps as you can for:

Chest to bar pull ups

These aren’t strict, you can kip.

Scale as needed.

C: Metcon (AMRAP – Rounds)

12min EMOM of:

x burpees

x CTB pull ups

x = 50% of ME sets from above.
The goal is that you move with quality, practice the movements, don’t just do them. Building up some ctb volume while working in some burpees.

Put in notes your reps.