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MONDAY CrossFit WOD 1.9.17

8
Jan

MONDAY CrossFit WOD 1.9.17

PULL UP PRO. W2D1
3 x 8-12 Banded Pull Ups
25 Ring Rows
*Use a lighter band than last week

 

WARM UP
Snatch Progression

STRENGTH
Squat Snatch
2 @ 60%
2 @ 65%
4 @ 70%
4 x 2 @ 75%

WOD
15-10-5
Thruster 135/95#
Bar Muscle Up

L2
115/70#
Chest 2 Bar Pull Ups
Dips

L3
95/65
Strict Pull Ups / Kipping
Dips

 

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