WOD

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 30 mountain climbers 10 light Russian KB swings 10 light double DB strict presses Mobility: 1 min/side Lax ball glutes Lax ball lats Metcon Metcon (No Measure) EMOM 12 min: 1) 10-12 reps of lower body pull weakness 2) 10-12 reps of upper body vertical…

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January 22, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 1:00 row 10 banded good mornings 10 banded side steps/side 10 banded scap retraction to face pulls Mobility: 1 min/side Foam roll lats Foam roll glutes Foam roll adductors Metcon MCF Metcon #9 (Distance) AMRAP 25 min: Row for meters Metcon Metcon (No Measure) Tabata:…

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January 21, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 20 jumping jacks 10 PVC OHS 10 ring rows 10 box dips Mobility: bully band stretch, 2 min/side Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 min: 15 strict pullups 30 pushups 45 squats10 min rest before strength Weightlifting 1 power snatch + 1…

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January 20, 2019

Saturday

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #1 (No Measure) 3 rds: :30 samson stretch/side 10 PVC OHS 10 butterfly situps 10 light russian KB swings 10 ring rows or pull-ups 10 pushups or dips Mobility: 5 min individual mobility Metcon The Mooseketeer (AMRAP – Rounds and Reps) AMRAP 30 min w/partner 21/18 cal row…

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January 18, 2019

Friday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 snatches 5 snatch grip push presses 5 good mornings :20 nose and toes HS hold Mobility: high band shoulder stretch, 2 min/side Metcon Metcon (Time) For time: 21-18-15-12-9-6-3 Alternating DB snatch, 50/35lb HSPU DU’s x 218 min cap Weightlifting Power Snatch (12 min to…

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January 17, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #1 (No Measure) 3 rds: :30 samson stretch/side 10 PVC OHS 10 butterfly situps 10 light russian KB swings 10 ring rows or pull-ups 10 pushups or dips Mobility: 5 min individual mobility Metcon MCF Metcon #8 (AMRAP – Reps) AMRAP 20 min: 2, 4, 6, etc. Cal…

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January 15, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 deadlifts 5 hang muscle cleans 5 strict presses Mobility, 1 min/side: Lax ball glutes on wall Lax ball front pec/delt Lax ball lats Metcon Metcon (AMRAP – Rounds and Reps) Death by barbell complex: 1 deadlift, 1 hang power clean, 1 push press, 95/65lb–…

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January 14, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 walking lunges 10 DB single leg RDL’s (5/side) 10 hollow, tight kips 5 hang muscle cleans Mobility: med ball/KB t-spine stretch, 2 min Metcon Metcon (5 Rounds for weight) EMOM 20 min: 1) 15/12 cal row 2) 5 bar MU 3) 5 front squats…

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January 14, 2019

Saturday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 20 jumping jacks 5 muscle cleans 5 strict presses 5 good mornings Mobility: 1 min/side Foam roll calves Foam roll lats Foam roll adductors Metcon Metcon (Time) 20 RFT w/partner: 3 power clean + push jerks, 135/95lb 6 burpees 9 box jump step downs, 24/20″–…

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January 12, 2019

Friday

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #1 (No Measure) 3 rds: :30 samson stretch/side 10 PVC OHS 10 butterfly situps 10 light russian KB swings 10 ring rows or pull-ups 10 pushups or dips Mobility: 5 min individual mobility Metcon MCF Metcon #7 (10 Rounds for weight) EMOM 20 min: Odd – 1 rd…

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January 10, 2019




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