CrossFit WOD for Monday 5-15-2017


May 14, 2017

Strength: Should still be for speed. We did these back in February. Compare to those numbers if you have them. Metcon: Break thrusters into smaller sets than you think you need to. Scale the weight accordingly so you don’t hit the time cap. Weight should be light, even for RX+ athletes. Sprint as much as you can on that lasts 400m.

Warm Up

5 min Dynamics and then: 5 DL, Muscle Cleans, Front Squats, Hang Squat Cleans, *add weight and do 5 DL and 5 Hange Squat Cleans


Banded Ankle Mobility x 2 sets each ankle

1) Front Squat Box Squat, Work up to a 1RM in 8-10 sets, 2min between

METCON- “Eddie Murphy” Complete (10 min Cap):

  • 400m Run (500m Row)
  • 50 Thrusters (75/55) (+95/65)
  • 400m Run (500m Row)

100 Banded Good Mornings and 5:00 X Band Walks

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Banded Ankle Mobility

Compliments of Jason Brown

“When you feel like quitting: think about why you started.”

– @BeHealthy – Twitter