Monday 6/23 WOD

Main – CrossFit

A. The SQUAT: Stick to the time domains given and on the last four sets, feel free to go for a PR on the last or last two sets.

B. The SNATCH: Strict on the timing hitting these 3 reps every minute on the minute, and smart on the weights chosen. If you begin to dump weights (failing reps), do not feel the need or allow yourself to go up on weight.

C. The WOD: This is an un-scored WOD…meaning, no glory but the grunt and work. So choose the correct weight and movements for you. It is long, so a steady pace does it. The goal here is to be working with short breaks of 20-30 seconds during each minute to teach your body the sets it can knock out and the appropriate rest needed to work a full 30 minutes. Show your work capacity BEASTS!

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Coach’s Choice


:20: Metcon (No Measure)

30min EMOM
Min 1: 5 Ground to Overhead @#115/80
Min 2: 5 Pull Ups
Min 3: 5 HSPU

Rx Plus:
Muscle Ups or Bar Muscle Ups
Strict HSPU

Road To Crush

A: Back Squat (Follow The Rep Scheme)

Rest Exactly 1min Between Sets
Rest Exactly 3 Minutes Between Sets

*105% of 1RM is the MAXIMUM you should attempt today. Save more for another week since we will be going for 105% often now.

B: Snatch (3reps EMOM for 10min)

Sets 1-4 @75%
Sets 5-8 @80%
Sets 9-10 @85%

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