Crossfit monolith

WOD

Tuesday May 15th, 2018

WARM UP & MOBILITY
5min Follow the Coach
Mobility
Use bands and trigger foam rollers
Follow the Coach

SWOD
(30min Time Cap)

2 Rounds:
15 KB’s Goblet Squat (lightweight)
15 Plate Romanian Deadlift (lightweight)
10 KB’s High Pull (lightweight)

2 Rounds: Bar Complex @30%CJ
6 Hi-Hang Power Clean
5 Hang Power Clean
4 Power Clean

3min EMOM: each 20sec
1 Power Clean @65% CJ
Rest 1:30

3min EMOM: each 20sec
1 Clean @70% CJ (ir buscando el squat)
Rest 1:30

3min EMOM: each 30sec
1 Squat Clean @75% CJ
Rest 1:30

3×7 Front Squat @65% FS [3.1.X.0.]

WOD
Metcon (AMRAP – Reps)
5min AMRAP:
Max Reps Box Jumps «»24/20