CrossFit WOD for Monday 7-24-2017


Jul 23, 2017

Strength/Skill: First time doing a FS 1RM in 6 months. Hopefully you’ll see some improvement. Metcon: Repeat benchmark conditioning. 90-95% effort for each set. DL should be challenging but capable of doing them UB. Wallballs should be in 1 or 2 sets. 

Warm Up

10-8-6-4-2 Wallballs and Deadlifts, starting with the bar and adding weight each round


2x Banded Pigeon, 60s each side, 5 air squats after each set


1) Front Squat, 1RM- 2-3:00 rest between (8-10 sets to work up to it)

METCON- 5RFT (20:00 cap) “Dead Ball”:

  • 10 Deadlifts (L1-155/105, L2-185/125, L3-225/155)
  • 20 Wallballs (L1,2 &3 20/14)
  • 2 min rest


1) 100 Banded Pull Throughs
2) Side Plank – accumulate 60s each side

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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