CrossFit WOD for Monday 3-6-2017


Mar 5, 2017

Strength: Use the warm up sets to dial in technique. Find a 1RM for the complex, no rest between movements, but a reset to DL up. Metcon: Try to get through 1 round. Advanced athletes should get to a second round of thrusters. Break sets early but try to keep the thrusters between 10-12. 


5:00 min Dynamic then 2 sets of 5 of: 

Muscle Clean, Front Squat, Squat Clean, Hang Squat Clean 


Banded Good Mornings 3×10 


  1. Squat Clean + Hang Squat Clean Complex, work up to a 1RM – Rest 90s-2:00 between heavy attempts. 

METCON- 10 min AMRAP – Spend 8-10 mins getting warm before

  • 25 Power Cleans (75/55) (+95/65)
  • 50 Thrusters 

Accessory Work

  • Single Leg RDL 3×8-10 each
<iframe width="853" height="480" src="" frameborder="0" allowfullscreen></iframe>

Single Leg Romanian Deadlift

Compliments of Sklzsoccer

“Chase goals in front of you with the support of everyone behind you. Fight for every rep until the last nanosecond. It all counts.”- CrossFit Games Tweet