WOD's up for Monday
2016-02-01 08:15
von Rob Powell

Everyday is a new beginning!

Have A Wonderful Day!

Die Blumen werden gegossen!

3/2 Program

Warm-up: Joint Mobility/Dynamic


1. 8 Minute EMOM

Every minute on the minute perform 1 x snatch + 2 x OverHead Squat

*Snatches may be Full, Power or Split
*You may build in your efforts

2. Squats E2MOM

Choose one of the two following set/rep schemes

3×5 or 3×3
*In picking your rep scheme the goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 82.5% of your working 1rm in weight


For 15 Minutes perform the following

20/15 Cal Row
12 DB Thrusters 16/12Kg
10 Burpees


Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

5-Flat Program

Complete the Days Posted CrossFit KettleBell Training Click Here



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