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, 24JAN11





Warmup:

  • Group GPP 5-6 Dynamic Movements
  • Specific Stretching

    Lift:
  • Burgener Warmup w/Bar
    Clean and Jerk, 2X3 & 3X3 @ 80% & 85% 1RM

    Followed By:

    Strength:
    Back Squat, 2X3 & 3X3 @ 80% & 85% 1RM

    Followed By:

    WOD:
    10 Rnds - Every minute on the minute

    Advanced
  • Kettlebell Swing, 2/1.5 Pood, 5 Reps
  • Double Unders,20 Reps

    Rx
  • Kettlebell Swing, 1.5/1 Pood, 5 Reps
  • Double Unders,15 Reps

    Intermediate
  • Kettlebell Swing, 1 Pood/ 12kg, 5 Reps
  • Double Unders,10 Reps

    Novice
  • Kettlebell Swing, 12kg/20# , 5 Reps
  • Singles,25 Reps



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