Monday 7/14 WOD

Main – CrossFit

And it is Monday again! Today we have some work to do, including lots of squatting.

Be mindful of your weight selection for the Front Squat but do push the envelope. As long as you can clean the bar appropriately, push the weight.

For the WOD, be mindful of shoulder and back stability If you have a back brace today might be a good day to break it out. On the OH walk, hold the KB completely overhead and try to touch your ear to your shoulder.

Have Fun Today and plenty of recovery this week as we speed things up!

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Coach’s Choice


:20: Front Squat (Rx@75-80%)

2 Reps EMOM For 8 minutes


:40: Metcon (Time)

3 Rds of:
50m OH Walk w/ KB @24/16kg
6 Gobblet Squats
50m OH Walk
6 Gobblet Squats
12 Pull Ups

Road To Crush

Clean Complex (3-Position Clean @70-80%)

5 Sets of:
High Hang + Mid-Thigh + 2″ Below Knee
Rest as needed

Metcon (4 Rounds for reps)

4 Sets for Max Reps of:
30sec of Power Cleans @60% of 1-RM Clean
Rest 90sec

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