CrossFit WOD for Monday 3-20-2017


Mar 19, 2017

Strength: Take time working up to a 3RM, beginners work technique. Metcon: Fast paced and your capacity should be kept around 80%. Clean and Jerk weight should be light enough to go unbroken. Rest intervals should be 20-30s. 

Warm Up

5:00 min Dynamic, then: 3 Muscle Cleans, 3 Push Press, 3 Power Cleans, 3 Squat Cleans, 3 Front Squats, 3 Push Jerks, 3 Split Jerks


3 Sets of: 5 Samson Stretch each side, 5 Wall Squats, 5 Presses from Split

Skill/Strength -Work Up to a 3RM

  1. Paused Box Squat, 1ct hold at the bottom, 2-3mins between sets


  • EVEN – 5 TnG Power Clean & Jerk (115/75) (+135/95)
  • ODD – 10 cal Row -or- 10 Burpees -or- 100m Run


Banded Pull Throughs 50-100


“Just got 30 minutes of cardio trying to pick up an ice cube from the kitchen floor.”- Bill Murray