Monday's WODs!

February 10, 2020

BIG CONGRATS to Emilia and Luis Negron on their wedding day today! CFD wishes you two a lifetime of love, happiness, and heavy squats! <3

 

Monday tomorrow...back at it! Here are your Monday WODs...

 

Monday Feb. 10, 2020

 

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

 

Warm-up:

2 minutes of cardio

5 Strict Pull-ups

10 Push-up Ankle Taps

15 Overhead Squats w/PVC

5 Pass Throughs

10 Around-the-world (each direction)

15 Hollow Rocks

 

Then,

1 Round w/ PVC

1 Round w/ Empty Barbell of:

 

5 Jump Shrug

5 High Pull

5 Muscle Snatch

 

3 OH Squat

3 Snatch Balance

3 Behind the Neck Push Press (snatch Grip)

 

Strength:

 

Snatch 6 x 2 reps

#1: 2 reps @ 85%

#2: 2 reps @ 90%

#3: 2 reps @ 95%

#4: 2 reps @ 85%

#5: 2 reps @ 90%

#6: 2 reps @ 95%

 

Big Warm Up to 85% before set 1

 

WOD:

 

AMRAP in 10 minutes:

8 Power Snatch 65/95

6 Strict Press 65/95

4 Inverted Burpees

2 Strict HSPU

 

 

Endurance WOD (6:30pm)

 

500m Row

 

5 Rounds of:

10 DB Snatch 20/30

10 DB Step-ups

 

500m Run

 

5 Rounds of:

20 Mountain Climbers

20 DUBs

 

500m Row

 

5 Rounds of:

10 Wall Balls 14/20

10 OH MB Lunges

 

500m Run

 

 

On-Ramp (7:30pm)

 

 

 

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