IT’s MONDAY! – 10/30/17

CrossFit Workout

 

WOD #1 – 3 min

Legless Rope Climb x 1

2 rds

Toe 2 Rope x 2 + Rope Climb x 1

 

WOD #2 – 15 min

3 Position Clean

65% x 2

70% x 2

 

Clean

75% x 2

80% x 2

85% x 1

90% x 1

95% x 1

 

WOD #3 – Every 4 min

Back Squat

75% x 3

80% x 2

85% x 1

 

WOD #4 – 7 min

Ascending Ladder

Thruster x 3/Bar Facing Burpee x 3 (95/65)

Thruster x 6/Bar Facing Burpee x 6

Thruster x 9/Bar Facing Burpee x 9

Etc…

 

WOD #5  

 

Skill:

Double Unders

 

Accessory:

Bench Press x 10,8,6,4,2

Ring Dips x 5 (After each BP rd)