Monday WOD 4-3-19
March 3rd, 2019
Monday WOD 4-3-19
FITNESS
“This One”
AMRAP 15:
45 AbMat Sit-ups
30 Dumbbell Hang Clean and Jerk (35/25)
15 Dumbbell Goblet Squats (35/25)
OPEN & PERFORMANCE
“This One”
AMRAP 15:
45 AbMat Sit-ups
30 Dumbbell Hang Clean and Jerk (50/35)
15 Dumbbell Goblet Squats (50/35)
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Weightlifting
Minutes 0:00-7:00 – Pause Overhead Squat (3s in bottom)
Build to a Heavy Single
Minutes 7:00-12:00 – Pause Snatch Balance (3s in bottom)
Build to a Heavy Single
Minutes 12:00-20:00 – Hang Squat Snatch
Build to a Heavy Single
Back Squat
Building upon our squats from a week ago. Adding 2% to each set.
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%
Rest upwards to 2:00 between sets.
Midline
Not for Time:
25/18 Calorie Row, 25 GHD Sit-Ups
50/35 Calorie Row, 50 GHD Sit-Ups
75/50 Calorie Row, 75 GHD Sit-Ups
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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