Monday's WODs!

April 28, 2019

Here are your Monday WODs!


Monday April 29, 2019


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



2 minutes of Cardio

Part A Strength (empty bar)

Part B Strength (empty bar) with 1 round of the following in between sets:

5 Push-ups + 20 Mountain Climbers + 8 Spiderman Lunges w/reach


Strength: **Part A and B are included in warm-up


A) Front Rack Opener x 20 reps with an empty barbell


Demo video:



Notes: Keep a full clean grip on the bar, which means that it has to be placed in the palm of the hands instead of the fingertips. This can include the hook if you already have good front rack flexibility. Push the elbows as high as possible without losing the grip, and then lower the elbows to regain the grip in case you lost it to complete the rep.


B) Full Grip Front Squats - 3 x 5 reps with the empty barbell


Notes: Squat down slowly, pause for three seconds in the bottom position, stand up fast and pause for three seconds in the top position with the legs straight and the upper body vertical while keeping the bar in the palm of the hands instead of in the fingertips. Regain the grip in case you lost it


C) EMOM x 3 minutes (0:00-3:00):

Hang Power Clean - 3 x 2 reps at 70% of your 1RM clean & jerk.


Notes: Don't just pull the bar high, but combine it with speed under the bar and precision in the catch position. The catch can gradually get deeper as it gets heavier, but the bar should be kept on the shoulders and not land or slide down the chest.


D) EMOM x 7 minutes (3:00-10:00)

1 Hang Squat Clean at 80-85% of your 1RM clean & jerk.


Notes: The goal is to put your strength to the limit by pulling yourself under any weight and getting a good bounce out of the bottom position without the bar crashing on you in any way, shape or form. When doing the clean from hang instead of from the floor, it's important to prioritize speed and precision when diving under the bar




600 Meter Run

9 Hang Power Cleans 115/165

21 OTB Burpees


400 Meter Run

15 Hang Squat Cleans 95/135

15 OTB Burpees


200 Meter Run

21 Hang Clusters 65/95

9 OTB Burpees



Endurance PARTNER WOD (6:30pm)


AMRAP Ladder x 20 minutes:



Over-the-rail burpees

Box Jump Overs 20/24


*While 1 partner works, the other partner runs 200m, then switches with their partner and continues accumulating rounds where their partner left off.


Score = total rounds + reps


Rest 5 minutes




Alternating rounds with your partner for a total of 10 rounds (5 each) of:

SUPERLEGS! --> 20 Squats + 20 lunges + 20 split jumps + 10 squat jumps


*While one partner works, the other partner rests

Score = total time



On-Ramp (7:30pm)


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