MONDAY CrossFit WOD 9.17.18 – CrossFit Vital
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MONDAY CrossFit WOD 9.17.18


MONDAY CrossFit WOD 9.17.18

Every 4 Min.
5 Front Squats @ 40/50/60%
2 Min. Cals on the Rower

*Your deload week of front squat numbers are factored into this. Pace and try to get all 3 intervals to be within 5 cals of each other.
Set 1 is 40%. Set 2 is 50%. Set 3 is 60%. Percentages are based off of your 1RM. Score is your worst set of Cals.
*15 Front Squats total

15 Min. AMRAP:
8 OH Lunges 95#/65#
8 Lateral Burpees Over The bar
8 OH Lunges 95#/65#
8 Toes-To-Bar

This is a version of the 16.1 open workout. When doing those OH Lunges, I personally think that is important to have a slightly closer grip than your snatch grip.
It gives you more support and balance during the lunge. Also try stepping back versus forward on the lunges.

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