CrossFit WOD for Monday 1-23-2017


Jan 22, 2017

Strength should be heavy ONLY IF you’re able to do a true squat clean, not riding it down. Othewise, do skill work to practice the move. For the Metcon, scores should be similar and you should be able to cycle the barbell pretty easily each round. 


5 min Dynamic then Squat Clean Drills x 5 each: Front Squat, Shrug+Elbows High, Muscle Clean, Power Clean, Squat Clean


2 Sets: 10 Lateral Squats and 10 Banded Good Mornings 


  1. Power Clean + Squat Clean, Work up to a heavy 1+1 in 8-10 Sets, 2:00 rest between sets. Reset between reps, not a TnG


  • 7 Squat Cleans (115/75) (+135/95)
  • 7 C2B Pull Ups
  • **3 min Rest 

5 min AMRAP

  • 5 Squat Cleans (95/65) (+115/75) 
  • 5 Pull Ups 

Accessory Work

  • 50-100 Banded Leg Curls
  • 3×10 Abs w/ Plate Switch
<iframe width="853" height="480" src="" frameborder="0" allowfullscreen></iframe>

Compliments of Jason Brown 

“The worst thing is to be the same as everybody else. I hate that.”-¬†Arnold Schwarzenegger