Monday's WODs!

October 6, 2019

Here are your Monday WODs! Only 4 more days until the release of the first Open WOD for 20.1!

 

Monday Oct. 7, 2019

 

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

 

Warm-up:

2 Rounds:

100 Jump Rope

10 Empty Bar Front Squat

10 Empty Bar Strict Press

10 Empty Bar Good mornings

1 Length mobility (outside)

 

Strength:

 

Six sets of:

Front Squat + Split Jerk

(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 3 reps at 60-70% of 1-RM Clean & Jerk

*Sets 3-4 – 2 reps at 70-75%

*Sets 5-6 – 1 rep at 75-80%

 

WOD:

 

6 RFT:

12/9 Calories

6 OTB Burpees

3 C&J, increasing

 

Men: 95/115/135/155/175/195

Women: 85/95/105/115/125/135

 

*18 minute cap

 

Post-WOD (Optional, on your own):

 

Lower Body Strength Endurance Finisher:

Three sets of:

60-second Wall Sit (Add load to front rack for extra challenge)

12 Tempo Double Kettlebell Front Squat @ 30X2

Rest 2 minutes

 

 

Endurance WOD (6:30pm)

 

2 Rounds:

100 Jump Rope

10 Air Squats

10 Push-ups

10 Scorpions (1st rd) / Reverse Scorptions (2nd rd)

1 Length mobility (outside)

 

WOD:

 

3 RFT:

600m Run

50 DUBs (3:1 singles)

400m Row

30 MB Goblet Squats 14/20

20 MB Chest-to-Overhead Sit-ups

10 Burpee Box Step-overs with MB

 

 

On-Ramp (7:30pm)

 

 

 

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