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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on July 7, 2019

St. Louis – CrossFit WOD

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Weightlifting

Metcon (No Measure)

0:00-10:00

Every 2:30 x 4 sets

Back Squat 10-7-5-5

Start around 60% of your 1RM. Reference last week for loading and work to build a little heavier than last week.

10:00-18:00

Every 2:00 x 4 sets

10 (:03) Pause Sumo Stance Good Morning

Start light, empty bar for many. Lower down under a second, hold for 3, and then back-up on a second. Focus on position over loading.

Back Squat (10,7,5,5)

Metcon

Metcon (Time)

21-15-9-15-21 of:

DB Front Squats 35s/25s

Run 200m to start, between every set of squats and to finish the workout.

Rx+ 50s/35s

OSC/AOT

Metcon (Weight)

400m Farmers Carry
Moderate to heavy. Shouldn’t be unbroken!

Metcon (3 Rounds for time)

3×40/30 Calorie Assault Bike

Rest 2:00 Between Rounds
Pick a pace in your first set and sustain it throughout. They should be tough. Take chances but keep your splits close!

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