CrossFit WOD for Monday 9-11-2017


Sep 10, 2017

Strength/Skill: Same as last week. 10s reset between DL and Clean. Metcon: Pwr Cleans should be heavy and push ups scaled to avoid failure. Don’t go 100% on the first round or you’ll screw yourself for the rest. 

Warm Up:
PVC Burgener then 2:00 X-Band Walks – 200m Run Then: 5 of each w/ a BB- Muscle Cleans, Fr. Sq, Push Press, Back Sq., Goodmornings

2x :30s Pigeon each side, 10x light lateral gob. squats

1) Deadlift + Power Clean, 8×1.1 90s-2:00 rest, ascending weight

METCON- 5 sets of 3 min AMRAPs:

  • 3 Power Cleans (L1 95/65 RX 115/75 +135/95)
  • 6 Push Ups
  • 9 Air Squats
  • **1 min Rest 
  • Score = Lowest AMRAP score

Accessory- 4 rds:
1) Hip Bridges x 100
2) In & Outs w/ Plate 4 x 10-15

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