Make Monday Yours

Mar 11th, 2019

Category: CrossFit

Make Monday Yours

Jen

Kettlebell Kitchen will be on site for EVERY class tomorrow = Tuesday March 12th! They’ll be bringing breakfast samples for the morning classes and lunch/dinner samples for the afternoon/evening classes. Please stop by for discounts, snacks, questions and giveaways!

Warm-up
EMOM 6
Odd – 10/8 Calorie Bike
Even 1- 20 Lateral Up & Overs
Even 2- 12 Step Ups w/ Knee Drive
Even 3- 10 Good Mornings

Strength
EMOM18
3 Deadlifts @80% (Hands stay on bar; controlled negative)
5 Weighted step-ups per leg
Rest

WOD
7 Minute AMRAP
7 Sumo-deadlift high-pulls (95,65)
7 Push-presses
7 Box jump Overs

Level 2- 75,55
Level 1- 55,35

Partner Ca$hout
2 mile Bike
Resting partner holds bar from the WOD. First mile Overhead, second mile in the front rack

Level 2- 75,55, 0-0.5- OH, 0.5-1 mile FR
Level 1- 55,35- 1.5 no holds

Coaches note- the purpose of the holds is for midline stability, so make sure that everyone is pursuing the the workout properly and scale them down if needed.

EXTRA WORK
Teams of 2
3 rounds
200 Double Unders
40 Strict HSPU
*one person works at a time ADV – Deficit 4/2″

If completing alone..
3 Rounds
100 dubs
20 strict HSPUS

Rest 2 mins between rounds

Boot Camp/Conditioning
(6:30AM in Southie Green/4:45 in Southie Orange)

3 Rounds
4 Minutes of Rowing
3 Minutes of Biking
2 Minutes of Running (AR bootcamp)
1 Minute of Ski Erg

Rest 2 Minutes

No Rest between exercises. Accumulate max reps. Below are the goals.

DISCUSSION 3 Comments

  1. Chad Kucera 03/12/2019 at 12:36 am

    Deadlift: 305
    Step ups: 35# KB
    WOD: 7 rounds RX

  2. Trevor 03/12/2019 at 12:24 am

    Front Sq w/ Chains
    5×3 @175+80lbs chains
    Then remove 20lbs
    3×3 @155+80lbs chains

    Emom10
    10 cal air runner sprints
    Then rest 1 min
    Emom5
    10 cal air runner sprints

  3. Sean Flannery 03/11/2019 at 8:16 pm

    Strength: 330# across, 55# db’s
    WOD: 7+6 Rx
    Cashout: done, 1 mile.