CrossFit WOD Monday April 16th, 2018

 In WOD

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Upcoming Clinics at CrossFit Reignited

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April 7th & 8th – CrossFit Level One Trainer Course

East Coast Wars
June 16th
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Happy Monday squatting!

WU: Reignited Coach WOD Prep (No Measure)

A: Back Squat (10-5-10-5)

Every 3 Minutes for 12 Minutes (4 Sets):

Back Squat

*Set 1 = 10 reps @ 60%

*Set 2 = 5 reps @ 75%

*Set 3 = 10 reps @ 65-70%

*Set 4 = 5 reps @ 75%

B: Metcon (3 Rounds for time)

Every 8 Minutes for 24 Minutes / 3 Sets Each for Time of:

RX+

20/15 Calorie Row, Bike, Runner, Ski Erg or 400m Run

30 Overhead Squats 95/65#

60 Double-Unders

20 Toes-to-Bar

RX

20/15 Calorie Row, Bike, Runner, Ski Erg or 400m Run

20 Overhead Squats 95/65#

60 Double-Unders

20 Knees-to-Elbow

L1

20/15 Calorie Row, Bike, Runner, Ski Erg or 400m Run

20 Overhead Squats or Front Squats 75/55#

120 Single-Unders

20 Kipping Knees to Above 90 Degrees

*Coaches cap athletes at 7 minutes each set to ensure at least 1 minute of rest

*Athletes note that RX and L1 versions have 10 less reps of OHS than RX+

Post Workout Cool down & Mobility 20 min

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