WOD July 21, 2014 (Monday)

What’s up guys! Here’s the workout for Monday, July 21 2014

Tier 1
3 Rep Max Press
EMOM – 10 Minutes
(even) 200m Sprint
(odd) 4-6 Push Press (rack, you pick weight)
*As a team of 2, complete:
50 Hang Power Cleans (you pick weight)
Use one bar, one person works at a time

Tier 2
3 Rep Max Press
EMOM – 10 Minutes
(even) 200m Sprint
(odd) 6-8 Push Press (115/75, rack)
*Complete the following for time:
30 Power Cleans (115/75)

Tier 3
3 Rep Max Press
EMOM – 10 Minutes
(even) 200m Sprint
(odd) 8-10 Push Press (135/95, rack)
*Complete the following for time:
30 Power Cleans (135/95)

A lot of you spend an extra 10 to 15 minutes on your 6-pack after class, I’d like to see all of you add shoulder mobility to your “post class menu”…I promise you that the results will be more than plentiful for you.

Search

Popular Posts

  • CrossFit – Wed, Mar 19

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) DT’s Cuzzo (AMRAP – Rounds and Reps) 15 Min AMRAP 45 Double-Unders 8 Deadlifts (155/105 lb) 6 Hang Cleans (155/105 lb) 4 Push Jerks (155/105 lb) Rx Bar 155/105

  • CrossFit – Tue, Mar 18

    CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Tarzan &…

  • CrossFit – Mon, Mar 17

    CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…

Categories

Archives

Tags