Monday WOD

MONDAY CROSSFIT 02/18/19

SPORT:

A. Back Squat (5 x 3 @ 88%)

B. AMRAP x 5 minutes

6 Hang Power Snatch
8 burpees over the bar

rest 2 minutes

AMRAP x 5 minutes

8 Front Rack Lunges, total
6 floor wipers, each side

floor wipers-

scoring
r1 = total reps for amrap # 1
r2 = total reps for amrap #2

95#/65#

RX+
115#/85#

GRIND:

A. Box Squat (5 x 4, heavier than last week)
use a box or bench. stack plates to adjust height as needed.

B. AMRAP x 5 minutes

12 DB hang power snatch, 6 ea.
8 lateral burpees over the DB

rest 2 minutes

AMRAP x 5 minutes

10 DB lunges, total
10 ab- mat DB weighted sit-ups
goblet lunge

sit-ups variations-

choose 1:

single arm db sit-ups-

db overhead sit-up-

db weighted sit-up-

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John Doe
John Doe

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John Doe
John Doe

nulla sociosqu pretium torquent enim quisque phasellus urna malesuada quam, curae posuere lectus gravida feugiat aptent vitae fringilla

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Boxingdei Club

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Training hours
Monday-Friday
07:00 - 21:00
Saturday
07:00 - 16:00
Sunday
09:00 - 17:00
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