Call Us: (720) 335-5591

Monday 140804

3
Aug

Monday 140804

Congrats to Juliet who finished 7th at the Wyoming CrossFit Open over the weekend, so proud of you!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up/Goal Setting

Strength:

Skill:

WOD:
AMRAP in 10 Minutes

  • 10 Burpee
  • 10 Goblet Squat
  • 10 Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up/Goal List

Strength:

Skill:

Renee’s B-Day WOD:
AMRAP in 15 Minutes

  • 10 Burpee Pull Up
  • 15 Front Squat 155/105
  • 20 Box Jump
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up/Goal Setting

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Front Squat x 2

Build over the course of the five sets to today’s heavy double.

B) 10 Sets: (Every 90 Seconds)

  • Snatch x 1

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C) 5 Sets: (Every 2 Minutes)

  • Back Squat x 5 reps @ 3-5% more than you used last Monday

Skill:

WOD
AMRAP in 8 Minutes:

  • 10 KB Snatch Right Arm 55/35
  • 10 Overhead Walking Lunges with KB in Right Hand
  • 10 Kettlebell Snatch Left Arm 55/35
  • 10 Overhead Walking Lunges with KB in Left Hand
  • 10 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

Leave a Reply