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MONDAY CrossFit WOD 1.2.17

1
Jan

MONDAY CrossFit WOD 1.2.17

CFV, I am really excited to announce that Katy Jones is going to be joining our coaching staff. She is awesome coach and killer athlete. Katy has coached CrossFit for 4 years, taught yoga for 5 years, and already likes the heck out of you folks. She is a Level 2 CrossFit Coach with certifications in CrossFit Football, CrossFit Gymnastics, & CrossFit Endurance (back when it existed). She will be coaching Monday/Wednesday @ 11:30am and Tuesday/Wednesday @ 5:30am.

I am going to post a pull up progression with the daily WOD. IF you are going to be doing this you have two options 1. Replace warm up stretches with the progression. 2. Come in early or on your own time and do the progression. I cannot make you do this you have to want to do this, the progression will be posted it’s up to you to do it.

SCHEDULE REMINDER:
NO 5:30am or 6:30pm classes today.

PULL UP PRO. W1D1
3 x 8-12 banded pull Ups
* If you can easily do 12 move to a lighter band!

WARM UP

2 Rounds w/a bar
10 Front Squats
10 Push Jerks
5 Strict Pull Ups

STRENGTH
Squat Clean & Jerk
2 @ 65%
2 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

WOD
15 Overhead Squats 135/95#
20 C2B Pull Ups
10 Squat Snatches 135/95#
20 C2B Pull Ups
15 OHS 135/95#

L2
115/75/Scaled
Pull Ups

*Substitute for OH Squat – OH Lunge or Front Squat

 

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