Monday 7/21 WOD

Main – CrossFit

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

Work consistently through the EMOM at a consistent weight, do not go up in weight.

For the WOD, stay consistent and focused on getting to the last two minutes of work. Those will constitute your score.

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

RTC as prescribed goes: Front Squat, Clean Complex, RTC WOD, and if and ONLY IF you have plenty of energy left, then do the regular WOD. If not, then get some rest. Save it for tomorrow!

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Coach’s Choice


:20: Front Squat (Rx@80-85%)

2 Reps EMOM For 8 minutes


:40: Metcon (AMRAP – Reps)

Every minute, on the minute, for 8 minutes:
Odd Minutes – 15 Wall Balls @20/14
Even Minutes – 10 Push Ups

On Minutes 9 and 10:
1min AMRAP Wall Balls
1min AMRAP Push Ups
The total of the two is your score.

Rx Plus = Chest To Bar Pull Ups

Road To Crush

Clean Complex (@80-90%)

5 Sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk
Rest As Needed

Metcon (Time)

50 Double-Unders
40 One-Arm DB Ground-to-OH @55/30#
30 Box Jump Overs @30/24″
25 KB Pistols @16kg
20 Chest-to-Bar Pullups/TTB
7 Muscle-ups/ Pullups

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