Happy Monday!!

August 26, 2019

Here are your magnificent Monday WODs!

 

Monday Aug. 26, 2019

 

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

 

Warm-up:

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!!

 

Strength:

 

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:

 

 

WOD:

 

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)

 

1000-800-600-400-200:

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)

Skill Review: THE SQUAT CLEAN

 

Then, Complete 6 sets of 2 at a moderate weight

 

WOD:

 

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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