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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on April 15, 2018

St. Louis – CrossFit WOD

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Weightlifting

Back Squat (5×5)

Set 1-40%

Set 2-50%

Set 3-60%

Set 4&5-70%

Metcon

Metcon (Time)

For Time:

75 Double Unders

15 Burpee Pull Ups

30 Front Squats 185/125

15 Burpee Pull Ups

75 Double Unders

Rx+ 10 Burpee Bar Muscle Ups
When scaling the front squat weight for today, try and keep it heavy enough that you have to sit it down more than 1x. A good weight you can do 8-10 reps will create the best stimulus for you today.

OSC/AOT

Good Mornings (3×8)

Use 25% of your back squat max.

Back Rack Lunge (3×20)

Use 25% of your back squat max.

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