Monday's WODs! Don't forget to submit your scores for 20.1!

October 14, 2019

Reminder! Don't forget to submit your scores for Open WOD 20.1! They are due Monday night by 8pm. And if you haven't signed up yet, it's not too late! DO IT NOW! Go to www.open.crossfit.com to register.

 

Here are your Monday WODs!

 

Monday Oct. 14, 2019

 

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

 

Warm-up:

 

Monday Wake-up Movement Primer:

Every 5 minutes for 2 sets:

15/10 Calorie Assault Bike

15 Wall Ball Shots (30/20 lbs)

15/10 Calorie Assault Bike

20 Air Squats

*Stretch in remaining time

 

Strength: Continuing from last week. 20 minutes to complete:

 

Eight sets of:

Front Squat + Split Jerk Progression

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

*Sets 1-2 – 4 reps at 70% of 1-RM Clean & Jerk

*Sets 3-4 – 3 reps at 75%

*Sets 5-6 – 2 reps at 80%

*Sets 7-8 – 1 rep at 85%

 

WOD:

 

AMRAP in 15 minutes:

4 Squat Cleans 115/165

3 Strict C2B Pull-ups

2 Hundred meter run

1 Rope Climb

 

Goal = 5 rounds

 

 

Endurance WOD (6:30pm)

 

4 RFT:

1000m Run/Row (alternating rounds)

30 Box Jumps/Step-ups (alternating rounds) 20/24

20 Burpees/Inverted Burpees (alternating rounds)

1 Rope Climb/Knotted rope climb (alternating rounds)

 

 

On-Ramp (7:30pm)

 

 

 

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