Monday's WODs!

October 27, 2019

Last day to submit your scores for Open WOD 20.3 tomorrow! Scores are due by 8pm.

 

Here are your Monday WODs!

 

Monday Sept. 28, 2019

 

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

 

Warm-up:

Cycle through the following for 8 minutes:

30 second Nose-to-Wall Handstand Hold

10 Calories

15 Double Dumbbell Front Squats

10 DB Lunge and Press

30 Mountain Climbers

 

Strength:

 

4 sets of:

Snatch Lift-Off + Power Snatch @ 70-80%

 

Followed by...

 

Three sets of:

Snatch Lift-Off + Squat Snatch @ 75-85%

 

*For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground and performing either the power snatch or the full snatch.

 

WOD:

 

3 RFT:

600 Meter Bike or 300 Meter Row

20 Back Squats 75/115

15 Hang Clean & Jerks 75/115

10 Ring Dips

 

 

Endurance WOD (6:30pm)

 

A) For time:

800-600-400-200:

Meters of running

1 minute rest between intervals

 

B) For time:

800-600-400-200:

Meters of Rowing

1 minute rest between intervals

 

C) Every 2 minutes for 10 minutes:

1 Round of Cindy

AMRAP DUBs in remaining time

 

*Score each section separately

 

 

On-Ramp (7:30pm)

 

 

 

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