Crossfit monolith

WOD

Monday Feb 12th, 2018

WARM UP & MOBILITY
250m Row
20 Banded Good Morning
10 Arm Circles (Foward and Backward)
10 Arm Swings (Up and Down)
10 Lunges Rotation CORE

SWOD
(Time Cap 15min)

5-8 Hi-Hang Power Clean
5-8 Hang Power Clean
5-8 Power Clean

5-8 Push Press
5-8 Push Jerk

*El peso utilizado es para velocidad/precision.
**El peso utilizado debe ser progresivo en cada etapa, y en cada técnica por separada.

WOD
Time Cap 18min)

3 Rounds for time:
12 Toes to Bars
15 Power Clean and Jerks #115/70
30 DU’s

*Progression:
Knees to Elbows/ V Sit Ups
60 SU’s