MONDAY CrossFit WOD 11.5.18 – CrossFit Vital
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MONDAY CrossFit WOD 11.5.18


MONDAY CrossFit WOD 11.5.18

Front Squat
Front Squat (Week 3 of 4)
75% x 5 reps
85% x 3 reps
Try for a new Max!

*Try not to hit one at your old max because it will drain you. Go 5lbs over and just go for it! Or go like 10-20lbs under for 1 rep and then go for it.

Every 3 min. x 6 Rounds:
200 M Run
15 Pull-Ups
Max Thrusters 95/65 in Remaining Time…

*Score is total # of Thrusters only
*RX+ is 135/95
*Scale Weight and Reps to scale

We usually do the russian twists in between sets for the squat, but I didn’t want to mess up your mojo for that 1RM today! So here is your “Cash Out” today:

100 Russian Twists with a 35/25lb DB

*Left+Right = 1 rep
*Slow is actually better and harder than fast, so take your time. Time under tension is key!

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