CrossFit WOD for Monday 5-1-2017


Apr 30, 2017

Strength: Work above 90% on the FS if possible. You should not be able to do a triple at the weight you use. Metcon: Squat Cleans Should be challenging but doable. Rest is just enough to sustain 85-90% Effort 

Warm Up

5 min Dynamic then 2Rds of: 5 heavy Russian Swings, 10 wide stance Goblet Squats, 15s elbow plank 


Pigeon Pose x 60s each  

1) Front Squat Cluster, 6x 1-1-1 (20s between resps) Rest 2:00 after the 3 reps
2) Squat Cleans, 1-2 reps working up in weight until warm for the Metcon

METCON- 5 Rounds of:

  • 4 Squat Cleans @70% of 1RM
  • 8 Burpee Box Jumps (24/20)
  • 90s Rest – SCORE = Slowest Split Time


  • 10 Goblet Squats
  • 10 Burpees or Burpee Box Jumps 

Single Leg DL 4x 6-8 Each

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The Front Squat  

Compliments of CrossFit

“Successful people pursue hard things. Unsuccessful people avoid them.”
– Coach Greg Glassman