Happy Monday!!

August 26, 2019

Here are your magnificent Monday WODs!


Monday Aug. 26, 2019


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



For 8 minutes, cycle through the following:

180m Run

5 Single arm Russian KB swing per arm

5 Bottom up KB Press per arm

5 KB Windmills per arm

5 Goblet pistols to low box per leg


Then, from 8:00-10:00…STRETCH!!




A) Squat Clean

6 sets of 2 @ 60-70%


Notes: Easy weight. Work on form and smoothness out of the hole. If you need to drop to 50% to recover and work on form, that is fine.


B) Clean Deadlifts

3x3 @ 85-90%


Notes: The clean deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the clean pull.


Demo video:





3 RFT:

100 DUBs

12 C&J 105/155

400m Run

12 Devil’s Press 35/50

**Every round, CUT REPS (and run) in HALF!! What a deal!



Endurance WOD (6:30pm)



Meters of running or rowing.


After each run/row, complete 2 rounds of:

30 Foot Front-Rack DB Lunges 20/30

20 Renegade Rows

10 DB Chest-to-Overhead Sit-ups



On-Ramp (7:30pm)



Then, Complete 6 sets of 2 at a moderate weight




3 RFT:

100 Unders

12 C&J

400m Run

12 Devil’s Press

**Every round, CUT REPS (and run) in HALF!! What a deal!



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