CrossFit WOD for Monday 7-3-2017


Jul 2, 2017

Strength/Skill:  Focus on form over anything. Only add weight if able. Metcon: 100% Sprint! Break movements into smaller sets of 5-6 reps, especially on thrusters.

Warm Up

5:00 Dynamic Then w/a PVC 10 Passthroughs, OHS, Around the Worlds, OHS.  Then w/a Barbell 10 Back Squats, Good Mornings, OHS


2×8 LIGHT Goblet Squats (Tempo: 3s down, 3s hold, 1s up, 1s at the top)


1) Power Snatch + OHS, Work up to a heavy 2+2, rest 90s-2:00 (or 5-6 sets at the same weight, focusing on form)

METCON- For Time (10 min cap):

  • 30 Power Snatches (75/55)(+95/65)
  • 30 Weighted Sit Ups (20/14)
  • 30 Thrusters


Accumulate-100 Banded Pull Throughs or Leg Curls

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The Overhead Squat

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