Monday's WODs!

December 29, 2019

Hey guys! Just a reminder of our upcoming schedule changes for New Years...

 

Tuesday Dec. 31st, 2019 - New Years Eve

- regular morning classes (6am/7am/9am)

- Open Gym 4-5:30pm

- Evening classes CANCELLED. Close at 5:30 for NYE!

 

Wednesday Jan. 1, 2020 - New Year's Day

- CLOSED...HAPPY NEW YEAR!

 

Here are your Monday WODs!

 

Monday Dec. 30, 2019

 

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

 

Warm-up (0:00-15:00):

200m Run

3-4 lengths of coaches choice mobility.

 

Then: Snatch tech work

1 Round w/ PVC

1 Round w/ Empty Barbell

 

5 Jump Shrug

5 High Pull

5 Muscle Snatch

 

3 OH Squat

3 Snatch Balance

3 Behind the Neck Push Press (snatch Grip)

 

Strength (15:00-30:00):

 

5x5 Front Squat at 70%

 

WOD:

 

AMRAP in 5 minutes:

15 Thrusters 65/95

15 Ab-mat Sit-ups

 

AMRAP in 5 minutes:

10 Power Cleans 65/95

10 HR Push-ups

 

AMRAP in 5 minutes:

5 SDLHP 65/95

5 Jumping Pull-ups

 

*1 minute rest between rounds

 

 

Endurance WOD (6:30pm)

 

AMRAP in 35 mins:

 

Buy-in:

800m Run + 80 air squats

 

In remaining time, AMRAP of:

20 DB or KB Snatch 35/50

20 DB or KB step-ups

20 calories

20 burpee box jumps 20/24

*Decrease reps by 2 each round

 

 

On-Ramp (7:30pm)

 

 

 

 

 

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