Monday’s WOD

BootCamp WOD:

Partner Workout AMRAP 15’

Partner A: 200 M DB Farmer Carry 35/25#

Partner B: Burpee’s (until your partner comes back from the farmer carry).

 

 

CrossFit WOD:

Warm-up:

Prowler Pushes (add weight )

A) 3 X passes on rink floor (high handles) (60 sec rest)

B) 3 X passes on rink floor (low handles) (60 sec rest)

 

BBG

10 mins to work to a 3rm Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 Power Snatch 115/75#
5 Burpee Box Jumps 30/24″

 

Advance WOD:

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Strength/Skill

1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

1b) Push Press – 5×5@90% of Monday’s 5rm

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″

 

 

Leave a Reply