CrossFit WOD for Monday 7-10-2017


Jul 9, 2017

Strength/Skill:  use 1RM or a moderate weight for all 5 sets. This effort should not take away from the Metcon effort. Metcon: AFAP! Weights should be light so you can do big sets. Overscale if you can’t do pull ups because failure will happen fast. 

Warm Up

10-8-6-4-2 of Squats and Burpees w/ a 100m Run after each set, 3 mins static stretching


3 of each: DL, Muscle Cleans, Fr. Squats, Thrusters, Clusters (squat clean thruster) *Add weight and do 2 more Clusters


1) Back Squat, 5×3 @75% Rest 2:00 

Once done, start warming up clusters and pull ups for Metcon. At least 1 set of each

METCON- “Fran” 21-15-9 For Time:

  • Thrusters (95/65)
  • Pull Ups
  • ** Make sure to enter this score into Sugar WOD. It is a baseline workout.

Ring dips 3×10 or support holds and 50 Abmats for time

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Compliments of CrossFit

“If you focus on results you will never change. If you focus on change you will get results.”

– Jack Dixon