Max Monday

CrossFit Denham Springs – CrossFit

I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. –Michael Jordan

Front Squat (Find 1 rep max (15-20 minutes))

Metcon (Weight)

If you aren’t doing a Max front squat, do the following.

3 rounds, for WEIGHT, of:

10 Strict Dumbbell Presses (if you can press the 50#ers for 10 reps then you now perform max reps each set)

10 Strict Banded/Unnassisted Pull-Ups

20 V-Ups

Metcon (Time)

For TIME:

55 ft Handstand walk (scaled run 400m)

50 KB Snatch (53/35#)

30 Burpee Box Jumps

50 KB Snatch

55 Ft HS walk (scaled run 400m)

Metcon (Time)

Competitors WOD.

Do all lifting below prior to metcon.

For time:

Row 3k

150 Double-unders

Row 2k

100 Double-unders

Row 1k

50 Double-unders

No Hook, No Feet Snatches (5×1)

No hook grip no moving the feet. Work at 70% of 1RM Snatch. Stay at constant weight for all sets. Target 5# increase per week.

Clean from blocks (4 sets of 2)

Work at 70% of 1RM Clean. Stay at constant weight for all sets. Target 5# increase per week.

Stiff legged deadlifts (4 sets of 6)

Work at 65% of 1RM Deadlift. Stay at constant weight for all sets. Target 5# increase per week.

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