CrossFit WOD for Monday 9-25-2017


Sep 25, 2017

Strength/Skill: Spend time work up to 1RM Clean. The rest is just a bonus. Box squats around 15″ or to parallel or above and done as speed work.  Accessory work is optional and time permitting. 

Warm Up:
10 of each: Walking Lunges, Squats, X-Band Walks, Lateral Squats, Cherry Pickers

THEN: Burgener with BB and Squat Clean Warm Up

2x 5 slow Gorilla Squats with OH ext. and 10 slow Deadbugs

Strength/Skill- ALL OF IT! 
1) Squat Clean, 1RM rest 2:00
2) Wide Stance Box Squat, Work up to a heavy set of 5 rest 2:00 (parallel or above)
3) Single Leg BB RDL, 3×10 rest 60s
4) Suitcase Deadlift, 3×8 rest 60s
5) Perfect Situp into Russian Twist, 4x 10+20


  • Front Rack Walking Lunges w/ 2 KB 3×20

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