CrossFit WOD for Monday 7-17-2017


Jul 16, 2017

Strength/Skill: Take 4-5 sets to build to a working weight, then all 5 at 80%. The cluster means taking 10s between reps to rest/reset. Metcon: Retest from February. Shoot to complete at least 1 full round. Keep the load light so you can complete 7-10 reps at a time.

Warm Up

5:00 Dynamic THEN: 2:00 X-band walks THEN: 5 of each – Mus. Clean, F. Squats, P.Press, B. Squat, Goodmorning, thrusters


2x 20s pigeon each side, 10 lateral squats w/ light KB in Goblet position


1) Power Clean Cluster,  5×1.1.1 (10s) @80% of 1RM Rest 2:00 between 
2) If no 1RM, work up to one


  • 25 Power Cleans (75/55)(+95/65)
  • 50 Thrusters 
  • (repeat WOD – if you tracked, it was from February)

Accessory – 30s between movements:

1) 100 Banded Leg Curls each or face down hammy curl on a bench
2) 25 Evil Wheels (do not use 10# bumbers please)

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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