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OUR BLOG

Monday wod

By Wodify Admin | In WOD | on June 28, 2020

St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

2 rounds

1:00 cardio

12 lateral step ups 24/20 (6/leg)

8 pausing air squats

20 hollow rocks

squat clean prep

Metcon

Metcon (3 Rounds for reps)

3 sets

6:00 amrap

8 toes to bar

4 squat cleans 155/105

rest 4:00 between sets

rx+ 12 ttbs & 205/135
clean should not be heavier than 70% 1rm BUT these should be heavier than usual if possible.

score each set separately. consistency is key here. try to keep yourself from going full send today, rather, sustain your rounds.

Accessories

Metcon (No Measure)

3 sets

10 windmills r/l (light/moderate)

60s side plank r/l

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