WOD

Monday 3/25/19

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 20 jumping jacks 10 spider stretches 10 sumo squat to stand 10 banded side steps/side 10 band dislocates Mobility: butterfly, 3 min Weightlifting Metcon (5 Rounds for weight) Every 3:00 x 5 sets: 5 back squats @ 32X1, building3 second negative 2 second pause in…

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March 24, 2019

Saturday

Monmouth CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) B. Dorg’s Surprise

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March 23, 2019

19.5!

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 Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb…

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March 22, 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 (AMRAP – Rounds and Reps) AMRAP 40 min: 1,000m row 1:00 high plank 150…

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March 20, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 20 jumping jacks 5 muscle snatches 5 snatch push presses 5 OHS Mobility: Shoulder extension, 2 min Pigeon stretch, 2 min/side Metcon Metcon (Time) 10 RFT: 10 SDHP, 95/65lb 10 ring dips 30 DU’sScales: SDHP: weight Ring dips: banded, matador, box DU’s: Singles x 2…

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March 18, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 1:00 row 10 sumo squat to stand 10 spider stretches 10 banded scap retraction to face pulls Mobility: hip opener series, 1 min/stretch/side Metcon Metcon (AMRAP – Reps) AMRAP 5 min: 3, 6, 9, etc. Thrusters, 95/65lb Strict pull-ups*Rest 10 min Metcon Metcon (AMRAP –…

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March 17, 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 20 min w/partner: 20 cal row 16…

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March 15, 2019

19.4

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 muscle snatches 5 snatch push presses 5 good mornings 5 strict pullups 5 pushups Mobility: bully band stretch, 2 min/side Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before…

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March 15, 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 Metcon (AMRAP – Rounds and Reps) AMRAP 30 min w/partner: 100m shuttle run each…

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March 12, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 walking lunges 10 DB single leg RDL (5/side) 10 banded scap retraction to face pulls 10 DB single arm strict presses (5/side) Mobility: 2 min/side Pigeon stretch Bully band stretch Metcon Metcon (AMRAP – Reps) AMRAP 9 min: 3, 6, 9, etc. Deadlifts, 275/185lb…

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March 11, 2019




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