CrossFit WOD for Monday 1-30-2017


Jan 29, 2017

Strength: Wave loading! Heavy, Heavier, Heaviest. Repeat with even heavier weights. Metcon: You should be able to go through at about 80% the whole way. Deads should me moderately light. 


200m Run then 8 mins Dynamic


2 sets 10 steps X-band Walks, all directions


  1. Front Squat Wave, Ascending Weight for 3-2-1 Rest 2:00 Repeat 3-2-1 with heavier weight than first wave

METCON: 21-15-9 with a 12 min CAP 

  • Deadlifts (185/125) (+225/155)
  • Bar Facing Burpees 

Accessory Work

  • 1 Arm BO DB Row 3×15
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Paradiso CrossFit – Bar Facing Burpees Demo

Compliments of Paradiso CrossFit

“If something stands between you and your success, move it. Never be denied.”- Dwayne Johnson