WOD

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 banded scap retraction to face pulls 10 band dislocates 10 ring rows Mobility: high band shoulder stretch, 2 min/side Weightlifting Metcon (1 Rounds for reps) Strict Press (based off 90%): Warmup – 40, 50, 60 x 5 Working (every 3:00) – 70×3, 80×3, 90×3+…

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June 5, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 20 jumping jacks 15 PVC OHS 10 pushups 5 strict pullups Mobility: barbell/foam roller OH stretch, 2 min Weightlifting Metcon (12 Rounds for weight) EMOM 12 min: 1 OHS, building (from rack) Metcon Metcon (Time) For time: 800m run 60 OHS, 75/55lb 800m run 60…

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June 4, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: :30 row, increase pace per set 10 banded side steps/side 10 walking lunges 10 DB single leg RDL’s (5/side) Mobility: pigeon stretch, 2 min/side Weightlifting Metcon (1 Rounds for reps) Back squat (based off 90%): Warmup – 40, 50, 60 x 5 Working (every 3:00)…

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June 2, 2019

Saturday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 banded side steps/side 10 banded good mornings 10 banded scap retraction to face pulls 10 band dislocates Mobility: 1 min/side Front hip pulses Hip socket rotations Weightlifting Metcon (1 Rounds for reps) Deadlift warmup (off 90%): 40%x5 50%x5 60%x5 Deadlift, every 3:00 (off 90%)…

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May 31, 2019

Friday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 muscle cleans 5 front squats 5 good mornings 5 strict pull-ups Mobility: squat test w/KB, 2 min Weightlifting Metcon (12 Rounds for weight) EMOM 12 min: 1 squat clean + 3 front squats, building Metcon Metcon (AMRAP – Reps) AMRAP 12 min: 30 wall…

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May 30, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: :30 row 20 jumping jacks 10 banded scap retraction to face pulls 10 strict presses Mobility: high band shoulder stretch, 2 min/side Weightlifting Metcon (1 Rounds for reps) Strict Press warmup (off 90%): 40%x5 50%x5 60%x5 Strict Press, every 3:00 (off 90%) 65%x5 75%x5 85%x5+…

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May 28, 2019

Tuesday

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 (12 Rounds for weight) EMOM 12 min: 1 hang power snatch (mid thigh)…

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May 28, 2019

Memorial Day Murph!

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 800m run, 3 rds: 10 spider stretches 10 sumo squat to stands 10 PVC dislocates Mobility: choose one Pigeon stretch, 2 min/side High band shoulder stretch, 2 min/side Bully band stretch, 2 min/side Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile…

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May 27, 2019

Saturday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m jog, 3 rds: 10 banded good mornings 10 straight legged kips :20 HS hold Mobility: 1 min/side Hip socket rotations Front hip pulses Weightlifting Deadlift (20 min to establish 1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 min w/partner: – 200m run + 10…

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May 25, 2019

Friday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: :30 row 5 muscle cleans 5 front squats 5 strict presses Mobility: high band shoulder stretch #2, 2 min/side Weightlifting Clean and Jerk (20 min to establish 1RM) *Squat clean + split jerk Metcon CF.com #190521 (Time) 3 RFT: 1000m row 15 clean and jerks,…

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May 23, 2019




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