Crossfit monolith

WOD

Tuesday Apr 18th, 2017

WARM UP & MOBILITY
20 Lunges
40 Jumping Jacks
——————–
Push Jerk/ Split Jerk/ Squat Jerk Practice 8min

SWOD
(Time Cap 15min)
A) Push Jerk/Split Jerk/Squat Jerk From Rack:
5 @50% of 1RM of C J
5 @55% ”
5 @60% ”
5 @65% ”
5 @70% ”

WOD
“Adderrall’s WOD”

3min AMRAP:
5 Clean and Jerk @50%
5 Burpees over the bar

1:30- Jog

1:30-Rest

3min AMRAP:
5 Clean and Jerk @60%
5 Burpees over the bar

1:30- Jog

1:30- Rest

3min AMRAP:
5 Clean and Jerk @ 70%
5 Burpees over the bar

ACCESSORIES
3x1min Weighted Floor Back Extension Hold