CrossFit WOD for Monday 9-18-2017


Sep 17, 2017

Strength/Skill: Starts at 50% of 1RM and builds in weight as reps go down. Rest is as long as it takes to add weight between wave reps. Second set should start close to the 2 reps in wave 1. (12 total reps for back squat). Metcon: Sprint! Times should be quick. Sub 3:00 for advanced athletes 

Warm Up:
10 of each: Squats, Pull Ups, Sit ups, Burpees, Lunges, Push Ups THEN: 5 of each – Muscle Cleans, Presses, Pwr Cleans, Push Press, Sq. Clean, Push Jerk

Burgener with BB and 20 X-band steps each direction

1) Back Squat Wave, 3-2-1 2-3 min Rest 3-2-1+, Last set is an AMRAP

**After Back Squats, warm up for Grace with: 2x

4 Power Clean + Jerk
8 Lateral Burpees

METCON- “Grace” For Time:

  • 30 Clean and Jerks (L1 95/65, RX 135/95)

Beginner-6 min AMRAP:

  • 10 DB Thrusters
  • 6 Burpees

1) OH Walking Lunges 3×20
2) Russian Twist 3×30

<iframe width="560" height="315" src="" frameborder="0" allowfullscreen></iframe>

Weapons Grade: Grace with Dan Bailey

Compliments of CrossFit

“Stop saying ‘I wish.’ Start saying ‘I will’.”