MONDAY WOD July 15, 2019

14
Jul

MONDAY WOD July 15, 2019

CrossFit Kids Weekly at CrossFit 580!
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

CrossFit WOD
FITNESS

A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 10-12 reps @ 1111
Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Minute 4 – Push-Ups x 20 reps @ 10X0
Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds