floating

Monday WOD

MONDAY CROSSFIT 06/10/19

GRIND:

A. Dancer KB Complex 3 x 3 + 1 carry (each arm)
single arm bench
single arm turkish get up press
single arm seated shoulder press

following the final seated shoulder press, complete a turkish get-up, carry the kb in the overhead locked out position to the other side of the gym, and then switch arms.

Every 4 minutes, for 12 minutes

1 set each arm

B. complete 4 sets (24 minutes) for max reps of:

60 seconds of sled push
60 seconds of rest
60 seconds of push-ups
60 seconds of rest
60 seconds of single arm kb clean and jerk
60 seconds of rest

-set 1 is empty sled. Try to add weight each set.
-change hands on clean and jerk as desired

SPORT:

A. Bench Press (Find a 5RM)
take 12 minutes to find a 5RM

B. complete 4 sets (24 minutes) for max reps of:

60 seconds of sled push
60 seconds of rest
60 seconds of push-ups
60 seconds of rest
60 seconds of Dual DB or KB snatch
60 seconds of rest

set 1 is empty sled. Try to add weight each set.

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