MONDAY CrossFit WOD 1.14.19 – CrossFit Vital
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MONDAY CrossFit WOD 1.14.19


MONDAY CrossFit WOD 1.14.19

Back Squat ( 2 of 4 )
Complete warm up sets, and then:
70% x 3
80% x 3
90% x Max Reps
*Between sets 1 Min Plank hold (Hands) 45/25 plate on your back. If you did not do this weighted last week add some weight to it this week.

14 Min AMRAP
7 Cal Bike
7 Power Clean & Jerk 135/95
14 Air Squats

SQUAT CYCLES are probably the most important thing that we do in this gym and that we can do in our lives actually. Deadlift cycles are equally important if you can’t squat… Point being, if you miss a day, try and make it up before next week hits. I don’t care if it’s at 24 hour fitness, your garage, or even after a workout you already did. Those strength gains help you live longer, healthier lives. Your body will thank you, trust me.

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