Monday 1.22.18 CrossFit

Strength

Squat Clean Thruster 1×1
Intent: Shoot for 80% of your 1RM clean and jerk if known

Metcon Prep

5min EMOM
3-5 reps Athlete choice pull-up variation: butterfly, kipping, band assisted

Metcon

“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups

Intent: We would rather you overscale today and move faster as opposed to going slower. This workout is intended to be highly anaerobic so scaling needs to be on point. Most athletes underestimate how fast their pull-ups fail.

$ Out

Foam Roll Quads x 60s each
100 Banded Ab Pulldows
By | 2018-01-11T06:53:50-05:00 January 21st, 2018|WOD|Comments Off on Monday 1.22.18 CrossFit