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MONDAY CrossFit WOD – 10.10.16

9
Oct

MONDAY CrossFit WOD – 10.10.16

WARM UP
3 Rounds
5 Deadlifts
5 Strict Press
5 Burpees

-Clean & Jerk Progression (bar)
 


STRENGTH

Close Grip Bench
10 x 65%
10  x 70%
5  x 75%
ME @ 80%
Goal is 5+

WOD
Ground to Overhead in 7:30 Min
:45 Max Reps 135/95#
:90 Rest
:45 Max Reps 165/115#
:90 Rest
:45 Max Reps 185/130#
:90 Rest
:45 Max Reps 205/145#

*Scale all weights accordingly….Make sure you are increasing after each :45, HAVE FUN!!!
*Score is total # of reps.
You need to be moving in this WOD it’s all about hot greasy speed!

MIDLINE
100 AbMat Sit Ups

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