Monday's WODs!

March 19, 2018

Happy Monday! Remember to get those 18.4 scores in by 8pm!

 

Monday March 19, 2018

 

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

 

Strength:

 

Backsquat up to a heavy set of 5 (doesn't have to be a Max) then 4x5 @90% of the heavy 5

 

Tempo 21x1

practice staying connected and not loosing tension on the negative portion of the squat.

 

WOD:

 

AMRAP in 10 minutes:

10 Hang Power Cleans 95/135

20 Ab-mat Sit-ups

40 DUBs

 

Endurance WOD (6:30pm)

 

AMRAP in 5 minutes:

20 Burpee Box Jumps

20 MB Goblet Squats

20 Contralateral V-ups

20 Squat Thrust Plate Jumps

20 OH Plate Lunges 25/35

20 Inverted Burpees

20 Calorie Bike

20 Calorie Row

200m Pinch Grip Plate Carry 25/35

 

Rest 2 minutes

 

AMRAP in 10 minutes:

Same as above

 

Rest 2 minutes

 

For time:

Same as above

 

45 minute CAP!!

 

 

On-Ramp (7:30pm)

 

 

 

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