WOD

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 Weightlifting Shoulder Press (15 min to establish 1RM) Metcon Metcon (Time) 5 RFT: 20 S.A.…

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May 22, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 muscle cleans 5 snatch grip push presses 5 OHS 5 good mornings Mobility: barbell/foam roller OH stretch, 2 min Weightlifting Snatch (15 min to build to a heavy single) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#8 min cap Cooldown Metcon (No…

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May 21, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m run, 3 rds: 10 banded side steps/side 10 sumo squat to stand 10 spider stretches Mobility: rack ankle stretches, 1 min/stretch Weightlifting Back Squat (20 min to build to a heavy single) Metcon Metcon (6 Rounds for reps) For max reps: 0:00-3:00: 400m run + max…

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May 20, 2019

Saturday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 16 banded good mornings 12 air squats 8 pushups 4 strict pullups Mobility: pigeon stretch, 2 min/side Weightlifting Metcon (5 Rounds for weight) Every 3:00 x 5 sets: 3 deadlifts @ 30X1, building*Heavier than triples at 31X1 Metcon Metcon (No Measure) AMRAP 25 min w/partner:…

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May 18, 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 Weightlifting Metcon (10 Rounds for weight) EMOM 10 min: 1 power clean + 2 push…

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May 17, 2019

Wednesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m jog, 3 rds: 10 front leg swings/side 10 side leg swings/side 10 PVC dislocates :30 high plank Mobility: Low band shoulder stretch, 2 min/side Weightlifting Metcon (5 Rounds for weight) Every 3:00 x 5 sets: 3 double KB Z presses @ 31X1, building Metcon Metcon (No…

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May 14, 2019

Tuesday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 4 muscle snatches 4 OHS 4 good mornings 10 tight, straight legged kips 10 butterfly situps Mobility: banded front hip stretch, 2 min/side Weightlifting Metcon (10 Rounds for weight) EMOM 10 min: 1 snatch (full) + 1 OHS2 sec pauses: – Snatch catch – Bottom…

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May 14, 2019

Monday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 10 banded side steps/side 10 sumo squat to stands 10 spider stretches 10 band dislocates Mobility: seated butterfly, 3 min Weightlifting Metcon (5 Rounds for weight) Every 3:00 x 5 sets: 3 back squats @ 30X1, building*Heavier than your triples at 31X1 Metcon Metcon (No…

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May 13, 2019

Saturday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m jog, 3 rds: 10 banded good mornings 10 butterfly situps :20 handstand hold Mobility: high band shoulder stretch, 2 min/side Weightlifting Metcon (5 Rounds for weight) Every 3:00 x 5 sets: 5 deadlifts @ 30X1, building Metcon Metcon (No Measure) For time w/partner (20 min cap):…

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May 11, 2019

Friday

Monmouth CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rds: 5 muscle cleans 5 front squats 5 strict presses 5 good mornings Mobility: 1 min/side Front hip pulses Hip socket rotations Weightlifting Metcon (10 Rounds for weight) EMOM 10 min: 1 power clean + 1 hang squat clean*2 sec pauses: – Catch of power clean…

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May 9, 2019




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