WOD's up für Montag
2016-06-13 20:09
von Rob Powell

Moving Mountains

Enjoy your day!

3/2 Program for Monday:

3/2 Program

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 60 Seconds perform the following

1 x Heavy Power or Full Snatch

*Begin your first round at a load not exceeding 155/105 and build each round focus on explosive, crisp clean movement

2. Squats

3 x 60%
*Rest 90 Seconds

3 x 70%
*Rest 90 Seconds

2 x 80%
*Rest 2 Minutes

1 x 90%
Rest 2 Minutes

1-3 x 90%+

*Todays Squats are based off your True 1rm Squat. Follow your percentages and rest periods as posted. The last set you may put any amount of weight you like on the bar and can try for a 1, 2 or 3rm. If the weights are just feeling heavy just go for what feels heavy for the day. But if your feeling good, go for it

Conditioning:

15 Power Clean & Jerk 60/40Kg
5 Handstand Push-ups/Shoulder Press with DB or KB*
10 Power C & J 
10 Handstand Push-ups/ Shoulder Press
5 Power C & J 
15 Handstand Push ups/Shoulder Press

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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