Monday WOD

May 23rd, 2016

Comments: 0
Category: WODS

Monday WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

100 DU’s

30 Good Mornings

20 SDHP KB 53/35

10 KBS 53/35

Mobility

Sampson

Down dog

Metcon (Time)

“Monster Mash Monday”

(for time)

40 Deadlifts 185/135

20 Hang Squat Snatch 115/75

10 Bar Muscle-ups

5 Rope Climbs, 15 ft
Deads S1 155/115

135/95 115/75

Snatch S1 95/65 S2 75/55 65/45

Scale MU’s to Banded MU’s or Chest to Bar/Banded Chest to Bar

Scale Rope Climbs to Rope Pulls to standing position then back down to laying flat

Metcon (Time)

For time:

200m run

30 Shoulder Press 95/65 (strict press)

400m run

25 Push Press 135/95

600m run

20 Push Jerks 185/135

*no rack unless necessary
S1 take 20# off each weight

S2 take 30# off each

S3 take 40# off each

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