Bringing back the “MONDAY MASH”

Riptide CrossFit – CrossFit

Warm-up

Movement Prep

20 KB Swings

**Work on keeping arms relaxed, KB close to body, and “snatching” the KB overhead**

15 Pause Wall Ball Shots

**Pause at bottom of squat for 2 secs, work on explosive drive out to the toss, and on catching w/arms in rack position, NOT extended**

4 X 5

Hang Power Cleans

**Begin w/barbell only, and increase load each set**

**Work on cycling reps as smooth as possible, without moving feet or coming to a full pause or stop when bringing bar down from rack**

WOD

“MONDAY MASH”

Inspired by CrossFit Linchpin

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

20 KB Swing RX: 55/35 RX+: 70/55

15 Goblet Squats
–REST 2 MIN–

Metcon (AMRAP – Rounds and Reps)

At the 9 min mark begin:

6 MIN AMRAP

12 WBS RX:20/14

9 Pull Ups RX: C2B
REST 2 MIN

4RDS: Metcon (Time)

At the 17 min mark begin:

4 Rounds for time:

12 Hang Power Cleans RX: 115/75 RX+: 135/95

6 Bar Hop Burpees
5 MIN CAP

Accessory

5 Sets…not for time:

10 Hip Extension

10 GHD Sit Ups

12 Cal Row