WOD

Friday

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #4 (No Measure) 1:00 row 10 walking lunges 10 double DB RDL’s (5/side) 10 ring rows 10 double DB strict presses Mobility: 1 min/side Foam roll adductors Foam roll glutes Foam roll lats Metcon Metcon (Time) 3 RFT: 20 double DB clean and jerks, 50/35lb 30 T2B Weightlifting…

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February 14, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #2 (No Measure) 3 rds: 1:00 row 10 front leg swings/side 10 side leg swings/side 10 banded scap retraction to face pulls 10 band dislocates Mobility: 5 min individual mobility Metcon CFNE “Lay Up” – for time (Time) 50-40-30-20-10 DU’s Situps, anchored – immediately into – 5-10-15-20-25 KB…

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February 12, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 kipping knee tucks 10 banded scap retraction to face pulls 10 band dislocates :30 high plank Mobility: bully band stretch, 2 min/side Metcon Metcon (AMRAP – Rounds and Reps) Death by bar facing burpee Weightlifting Bench Press (Until 30:00 on clock to establish 1RM)…

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February 11, 2019

Monday

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 Metcon (Time) 5 RFT: 500m row 10 OHS, 135/95lb Weightlifting Overhead Squat Until 27:00…

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February 10, 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 Metcon (AMRAP – Reps) AMRAP 20 min w/partner 10 burpee box jump overs, 24/20″…

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February 8, 2019

Friday

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #4 (No Measure) 1:00 row 10 walking lunges 10 double DB RDL’s (5/side) 10 ring rows 10 double DB strict presses Mobility: 1 min/side Foam roll adductors Foam roll glutes Foam roll lats Metcon CFNE “Life Jacket” (AMRAP – Reps) AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80)…

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February 7, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 30 single unders 10 sumo squat to stands 10 spider stretches 10 tight, hollow kips Mobility: ankle rack stretches, 1 min/stretch/side Metcon CFNE “After Party” (Time) For time: 1-2-3-4-5-6-7-8-9-10 DB front squats, 50/34lb *30 DU’s after each set Weightlifting Front Squat (Until 20:00 on clock…

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February 5, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #3 (No Measure) 4 rds: 5 muscle cleans 5 strict presses 5 good mornings Mobility: 1 min/side Lax ball front delt/pec Lax ball lats Lax ball glutes Metcon Double Grace (Time) For time: 60 clean and jerks, 135/95lb Weightlifting Hang Power Clean (Until 25:00 to establish hang power…

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February 4, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up MCF Warmup #2 (No Measure) 3 rds: 1:00 row 10 front leg swings/side 10 side leg swings/side 10 banded scap retraction to face pulls 10 band dislocates Mobility: 5 min individual mobility Metcon CF.com # 190202 (Time) 3 RFT: 1,000m row 5 rounds of “Cindy”– Cindy – 5 STRICT pullups,…

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February 3, 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 Metcon (AMRAP – Rounds and Reps) AMRAP 24 min w/partner: 20/18 cal row 10…

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February 1, 2019




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