CrossFit WOD for Monday 1-9-2017


Jan 8, 2017

Heavy Power Cleans today: each set has 3 reps with a 10s rest between. The Metcon is a sprint and you should be capable of going unbroken on all thrusters.  


10 of each: squats, push ups, pull ups, sit ups, burpees, lunges

Then 5 of each with a barbell: Front Squats, Dip-Shrug, Muscle Clean from Hip, Hang Power Clean, Power Clean, Thrusters, Good Mornings 


X Band Walks – 10 each direction, 2 sets


  1. Power Cleans, Work up to a heavy 1-1-1 (where you have :10 rest between reps) 2:00 rest between sets *6-8 total sets up to 85% 

METCON: “GI Jane” – For Time 

  • 7 Power Cleans (75/55) (+95/65)
  • 7 Thursters 

Accessory Work

  • Good Mornings 3-4 x 8-10
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Compliments of CrossFit

“Efforts and courage are not enough without purpose and direction.”- JFK