CrossFit WOD for Monday 1-16-2017


Jan 15, 2017

You will get a good amount of time for strength today, so don’t rush the rest between attempts. For the Metcon, it’s shouldn’t be too heavy…or too light. 


5 mins Dynamic then 2 rounds, 5 reps each of: Muscle Cleans, Front Squats, Squat Cleans, RDL


Softball/LAX on Glutes x 60s each and Glute Bridges, 2×5 w/ 2ct pause at the top 


  1. Back Squat,  Work up to a 1RM Rest 2:00 between attempts

METCON: For Time

  • 30-20-10 
  • Cals on Rower
  • 21-15-9
  • Squat Cleans (115/75) (+135/95)

Accessory Work

  • 100 Banded Leg Curls
  • 50 each side Banded Hip Flexor Pulls
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Compliments of CrossFit

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