WOD

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 Weightlifting Metcon (10 Rounds for weight) Every 1:30 x 10 sets: 2 power cleans +…

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April 5, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: Running high knees down and back Running butt kicks down and back 10 band good mornings 10 band dislocates :30 high plank Mobility: 1 min/side Lax ball glutes Lax ball lats Lax ball pec/front delt Weightlifting Metcon (6 Rounds for weight) EMOM 12 min: 1…

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April 2, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 muscle snatches 5 snatch push presses 5 OHS :30 hanging knee tuck hold Mobility: wall groin stretch w/band distraction Weightlifting Metcon (10 Rounds for weight) Every 1:30 x 10 sets: 1 power snatch + 1 hang snatch (full) + 1 OHS2 second pauses: –…

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April 1, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: :30 row 10 spider stretches 10 sumo squat to stand 10 PVC dislocates Mobility: hip opener series, 1 min/stretch/side Weightlifting Metcon (5 Rounds for reps) Every 3:00 x 5 sets: 3 back squats @ 32X1, building Metcon CF.com #190311 (No Measure) 3 RFT (18 min…

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April 1, 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 Weightlifting Metcon (5 Rounds for weight) Every 3:00 x 5 sets: 5 clean grip deadlifts…

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March 30, 2019

Friday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m jog 3 rds: 5 muscle cleans 5 front squats 5 strict presses 200m jog Mobility: 1 min/side Foam roll adductors Foam roll lats Weightlifting Metcon (10 Rounds for weight) Every 1:45 x 10 sets: 1 power clean 1 front squat 1 push press– 3 second pause…

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March 28, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: :30 prying goblet squat 5 hip bridges w/3 sec pause 10 halos (5 each direction)Prying goblet squat: – rock, pry, rotate with chest up to loosen up hips – no shoes – heels, big toe, balls of feet locked to the ground – keep the…

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March 27, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 muscle snatches 5 snatch push presses 5 OHS 5 good mornings Mobility: barbell/foam roller OH stretch, 2 min Weightlifting Metcon (10 Rounds for weight) Every 1:30 x 10 sets: 2 power snatch, building– 3 sec pause below knee – 3 sec pause in catch…

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March 26, 2019

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




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