Monday's WODs!

November 26, 2018

What better way to start off a new week than with some snatches! Here are your Monday WODs!

 

Monday Nov. 26, 2018

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Strength:

15 minutes to complete 6-8 sets of the following complex, focusing on FORM rather than load.

1 Snatch Pull

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (above knee)

1 Low Hang Squat Snatch (below knee)

 

*Pause for 1 solid second in the catch position for each snatch

 

WOD:

 

4 x 3 min. AMRAPs with 1 minute rest in between:

 

21-18-15-12:

Overhead Squats, increasing weight (see below)

OTB Burpees

Max calories in remaining time

 

Rowers and bikes will be first come first serve depending on who finishes the reps first. If there is no rower or bike available, 4 mountain climbers = 1 calorie.

 

Overhead Squat loads:

21: 65/95

18: 75/115

15: 85/125

12: 95/135

 

 

Endurance WOD (6:30pm)

 

A) 8 Rounds of:

8 Wall Balls 14/20

8 Burpees

 

B) 8 Rounds of:

8 Calories

8 Over-the-rail hops

 

C) 8 Rounds of:

8 DUBs

8 Hollow Rocks

8 Single Leg V-ups

 

*800m Run after each section!

 

 

On-Ramp (7:30pm)

 

 

 

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