CrossFit WOD for Monday 10-23-2017


Oct 22, 2017

Strength/Skill: Retesting of the PC. Make sure to record your numbers!! Metcon: Try to go for big sets here before resting for a quick second. Weights should be challenging. Try to go from HPC in to Fr. Squats w/o resting.

Warm Up and Mobility:

40 Jumping Jacks then 2 sets of: 5 Good Mornings, 15 X-Band Steps each direction, 5 BB Deadlifts, 10 Cherry Pickers, 5 BB Muscle Cleans, 5 Single Leg Hip Bridges w/ a pause, 5 Front Squats **add light weight for the 2nd set

1) Power Clean, 1RM 2:00 Rest 8-10 sets

METCON- 21-15-9 For Time (9 min cap):

  • Deadlifts (L1 95/65 RX 115/75 +135/95)
  • Hang Power Cleans
  • Front Squats

Accessory-3 sets
1) 5-10 Strict Pull Ups or Banded Chin Ups
2) 20 Perfect Sit Ups
3) 15 Glute Bridges w/ pause

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Muscle Clean + Power Clean + Clean by Julie Abildgaard

Compliments of Weightlifting 101

“With ordinary talent and extraordinary perserverance, all things are attainable.” – Thomas Fowell Buxton