Monday WOD{12/21/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

3min Coach Led Jump Rope

-then-

ROM

Correctives

Banded OH Distraction

1min/Side

Glute Bridges

1×20

Goblet Squats

1×20

Weightlifting

4B Total!

Use this percentage progression to work up to a 1RM in the following lifts.

5 @ 55%

3 @ 65%

3 @ 75%

1 @ 85%

1 @ 95%

1 @ 100+

1 @ 100+

Front Squat (1RM)

Shoulder Press (1RM)

Deadlift (1RM)

Cash-Out

Finish lifts and foam roll

Recent Posts