CrossFit WOD for Monday 6-26-2017


Jun 25, 2017

Strength/Skill:  Box height may vary but parallel or a bit higher is what’s required. 6-8 sets to build to your 3RM. Explode up, even though it’s heavy. Metcon: We did this one back in February. Time cap should push people. Power cleans should be TnG in big sets, so weight shouldn’t be heavy.

Warm Up

5:00 Dynamic then 2 sets of: 3 Muscle Cleans, 3 Power Cleans, 30s Pigeon Right & Left 10 X-Band Walks R/L


3 mins to stretch hips 

Strength/Skill 6 min EMOM x 2:

1) Wide Stance BR High Box Squat, 3RM, resting 2-3 mins. 15-18″ box

-Beginner: 5×5 on box

METCON- 2RFT (10 min cap):

  • 25 Power Cleans (95/65)(+115/75)
  • 25 Bar Facing Burpees 


Accumulate-100 Glute Bridges

<iframe width="853" height="480" src="" frameborder="0" allowfullscreen></iframe>

Compliments of CrossFit

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman