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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on June 9, 2019

St. Louis – CrossFit WOD

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Weightlifting

Metcon (No Measure)

0:00-10:00

Every 2:00×5 Sets

4/Side Back Rack Reverse Lunges

10:00-18:00

Every 2:00×4 Sets

5/Side Tempo (1-5-1) Dumbbell Goblet Split Squats

Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

18:00-26:00

Every 2:00×4 Sets

7/Side Single Leg Hip Thrust

Use a bench or box for these. Perform all reps on 1 side and then switch to the other. No need for loading, focus on positioning and good activation.

Back Rack Lunge (5×4/leg)

Metcon

Metcon (Time)

For Time:

15 Power Cleans 135/95

15 Burpees Over Bar

200m Run

12 Power Cleans

12 Burpees Over Bar

200m Run

9 Power Cleans

9 Burpees Over Bar

OSC/AOT

Metcon (Time)

Accumulate 3-5 Forearm Plank Hold.
Note total time, breaks, etc and try to improve it later!

Metcon (Time)

3-5x500m Repeats
85%+ across efforts and improve with every effort. Score fastest time and every time in notes.

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