CrossFit WOD for Monday 5-22-2017


May 21, 2017

Strength: Work up to 85% if form allows. Metcon: Weight should be a bit heavy but broken up in to 3 or less sets. Pace it at about 75% effort.

Warm Up

10 min Dynamics and then: 10 PVC pass thrus, around the worlds, OHS


Foam Roll Lats, then Burgener Warm Up w/ PVC


1) Power Snatch Clusters, 8×1.1 (10s rest between second rep) Then 90s-2:00 between sets. Form over weight. 

Beginner: Clean or Snatch Grip DL practice or 5×5

METCON- 4 RFT (15 min cap):

  • 15 KBS (53/45) (+70/45)
  • 30 DUs (90 singles)
  • 15 Goblet Squats 
  • 30 DUs (90 singles)

*Russian Swings mod


Single Leg KB RDL 3×10 each
Weighted Sit Ups 3×15

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Reebok CrossFit One Movement Demo Kettlebell Swing

Compliments of Reebok CrossFit One

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

– @BeHealthy – Twitter