CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - MON, 13SEPT10





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
  • Rack Jerks 3X2 @ 85% 1RM

    Followed By:

    WOD:
    AMRAP 20 Min
    Advanced
  • OHS, 115/85#, 6 reps
  • Ring Dips, 8 reps
  • AbMat Sit ups, 10 reps

    Rx
  • OHS, 85/65#, 6 reps
  • Ring Dips, 8 reps
  • AbMat Sit ups, 10 reps

    Intermediate
  • OHS, 75/65#, 6 reps
  • Ring Dips, 8 reps
  • AbMat Sit ups, 10 reps

    Novice


    Followed By:

    Strength:
    Deadlift 3X2 @ 85% 1RM

    Post load/time to comments.


  • No comments: