Another Monday

MONDAY

CrossFit

Strength : Low Bar Back Squat
3-3-3-3-3, 33X1 tempo

 

WOD : 1 Round For Time, 17:00 Time Cap
45 Thrusters 95/65
45 Pull-Ups
15 Clean and Jerk
15 Power Snatch

S: 75/55, Jumping Pull-ups
L1: 75/55, Banded Pull-Ups

Rx+: 135/95

 

Sweat

Core: 3 Rounds
50 Double Unders
40 Air Squats
30 Situps
20 Hollow Rocks
1:00 Forearm Plank Hold

  • Rest 2:00

Conditioning: 20m AMRAP
10 Push-Ups
10 Wall Ball 20/14
10 Burpees
10 Wall Ball
10 V Ups with MB
– Rest 1:00, idea is to SPRINT each round as possible

 

The Program

1. Strength and WOD

2. Deadlift
3-3-3-3-3, 12 minutes to work

3. For Time: 1 Round
Run 600m
75 KB Swing 70/53
– Every break perform 2 Front Squat 225/155 (from floor)
15 Bar Muscle Ups

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

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