Monday's WOD and Strength!

June 20, 2016

Hope you all enjoyed this glorious Sunday and could feel the coolness in the air! Thanks SO MUCH to everyone who stayed to help us clean the gym after the 10am class today -- Carson, Clayton, Octavio, Mikey, Kevin...we really appreciate it guys! Many hands make light work!

 

Here are your marvelous Monday WODs to kick start the week!

 

Monday June 20, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm)

 

Warm-up:

400m Run

10 Drop Squat Burpees

10 Spiderman Lunges w/reach

10 Superman

10 Juicers

 

Strength:

 

Back squat (10% lighter than day 1):

10 reps at 50% 1RM

3X10 @ 60%

 

Jerk squats:

8 reps at 80% 1RM

8 reps at 85%, 2X8 at 90%

 

Jerks (incorporated into WOD)

 

WOD:

 

5 RFT:

9 Power Cleans

6 Front Squats

3 Jerks

 

RX = 70% of your 1RM Jerk

 

**Record time and load

 

 

Endurance WOD (6:30pm)

 

Complete as much as possible in 35 minutes of:

10 Calorie Row or Assault

20 Mountain Climbers R/L = 1

30 DUBs (sub = 2:1 singles)

15 Calories

30 Mountain Climbers R/L = 1

45 DUBs (sub = 2:1 singles)

20 Calories

40 Mountain Climbers R/L = 1

60 DUBs

25 Calories

50 Mountain Climbers R/L = 1

75 DUBs

30 Calories

60 Mountain Climbers R/L = 1

90 DUBs

 

 

On-Ramp/Open Gym (7:30pm)

 

 

 

 

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