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) + 1 hang power snatch (above knee) + 1 hang power snatch (below knee)

Weightlifting

Metcon (1 Rounds for reps)

Back squat warmup (off 90%):

40%x5

50%x5

60%x5

Back squat, every 3:00 (off 90%)

65%x5

75%x5

85%x5+

Bonus Work

Metcon (No Measure)

15 min, easy pace:

AB or row





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