CrossFit WOD for Monday 7-31-2017


Jul 30, 2017

Strength/Skill: 6-8 sets to work up to 1RM. These carry over directly to DLs. Use Knee sleeves on arms for more comfort. Metcon: Manage breathing and pace each round. Adv. should shoot for sub 12:00. KBS should be able to be done unbroken. 

Warm Up

10:00 Dynamic / Coach’s Choice


1) X-Band Walks x10ea
2) Banded Goodmoring x 15
3) Terminal knee extensions

Repeat All 


1) Zercher Box Squat, 1RM, Rest 2:00 (13-15″ box)

METCON- 5RFT “Double Jump” (18 min Cap):

  • 50 DUs (L1 3x singles)
  • 20 KBS (RX 53/35, L1 45/25)
  • 10 Burpee Box Jumps (RX 24/20, L1 20/16)


1) 100 Banded Pull Throughs
2) 2:00 Glute March 

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Compliments of Jason Brown

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

– Jack Dixon