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Monday WOD

St. Louis – CrossFit WOD


Push Press (Find a 3RM)

In 12-15 minutes establish a 3rm push press for future percentage in the upcoming weeks. You may PR, hit the same weight or even be under what is in the system as your 3rm. Don’t worry, you’ll get it back!


Metcon (AMRAP – Rounds and Reps)

20:00 Amrap

10-Strict Pull Ups

15-Shoulder to Overhead 95/65

30-Abmat Sit Ups

15-Bar Over Burpees

Rx+ 155/105

Scaling the pull ups:

1.)If you have some strict pull ups but not 10 each round, scale the number of reps or ask the coach how many you should do.

2.)Find a band that challenges you between reps 5-7, make it slow you down, yet still doable.

3.)Tempo Ring Rows
Different kind of stimulus…The strict pull ups or your scaling option for them should be tough and slow you down to start a new round. Focus should be on breathing throughout the. Amrap.


Metcon (Weight)

Bar Support Holds OR Ring Suppport Holds 6-8x15sec & Stationary Farmers Holds (ahap) 6-8x30sec
These are to be alternating rounds and performed as an EMOM.

Example: 15sec support hold…rest 45sec…30sec farmers hold…rest30…repeat a total of 6-8 rounds

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