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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on January 6, 2019

St. Louis – CrossFit WOD

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Weightlifting

Back Squat (3×8)

Prep accordinly so each set of 8 is challenging. Select a weight that will make your final 2 reps of each set extremely difficult.

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

21 Abmat Sit Ups

15 Box Jumps 24/20

9 Strict HSPU
Scaling HSPU:

Feet on boxes

1-2 Abmats

DB Strict Press (should be hard)

*Kipping hspu are scaled too.

We are going to be seeing some more gymnastics in class in the coming months which means there will be a lot of PRs to come!

OSC/AOT

Hang Snatch (EMOMx10)

Min 1: 3 high hang snatch

Min 2: 3 TALL box jumps

The tall box jumps are suppose to mimick the explosiveness from your high hang Snatches. Practice getting vertical and distributing your weight correctly. Snatch weight is up to you but should probably be kept fast.

Metcon (No Measure)

3-6 Rounds

5 Strict Ring Dips + :10s Top of Dip hold to finish every set.

Rest as needed between sets.

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