CrossFit WOD for Monday 11-6-2017


Nov 5, 2017

Strength/Skill: Clean grip, no split grip. Form over weight. Make sure to rest adequately. Metcon: Cleans should be done in sets of 5/5 or faster. Lunges should be in sets of 2 or less. Scale weight if mobility prevents full range.

Warm Up:
5:00 Dynamic – Then 5 of each: Muscle Cleans, Front Squats, Push Press, Back Squat, Goodmornings, Thrusters

20 X-Band Steps each direction, :45 Pigeon Each Side, 10 Lateral Squats w/ light KB in goblet position

1) Deadlift, work up to a heavy TNG 3, around 80-85%, 2:00 rest between sets, beginner: 5×5
2) Strict Pull Ups or Chin Ups, 4×5-10, Band ok, no kipping

METCON- Complete 3 Rounds 11ish min cap:

  • 10 Power Cleans (L1 95/65 RX 115/75 +135/95)
  • 20 Double DB/KB Walking OH Lunges (53/35)

Accessory-3 Rds
1) 10 weighted elevated Split Squats (5 ea)
2) 15 Banded KB Swings
3) 20 Hollow Rocks

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Band Resisted Kettlebell Swing

Compliments of Box Programming

“If you fall, I’ll catch you.” – Ground