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OUR BLOG

Monday WOD

By Wodify Admin | In WOD | on June 18, 2017

St. Louis – CrossFit WOD

Weightlifting

Back Squat (3-5×5)

New Strength Cycle Begins Today!

All working sets are to be done at 70% of your 1RM. You have a choice to do 3 sets up to 5 sets and will have this option on most days. In the scoring section, I want every working set at 70% to be scored. If you do not have a 1RM you’ll just have to decide on feel and try to complete 3 sets at that weight…

Metcon

Metcon (AMRAP – Rounds and Reps)

As many round as possible in 4 minutes

12 Box jumps 24/20

9 Toe to bar

6 Deadlift 185/125

Rest 4:00

As many rounds as possible in 4 minutes

12 Box Jumps 24/20

9 Toe to bar

6 Deadlift 225/155

Rest 4:00

As many rounds as possible in 4 minutes

12 Box jumps 24/20

9 Toe to bar

6 Deadlift 275/185

* Pick up next workout where you left off and score total rounds

OSC

Metcon (No Measure)

3 Rounds:

15 Barbell good mornings

25 GHD sit ups

15 Hip extensions with pause at top

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