Monday WOD{12/21/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
3min Coach Led Jump Rope
-then-
ROM
Correctives
Banded OH Distraction
1min/Side
Glute Bridges
1×20
Goblet Squats
1×20
Weightlifting
4B Total!
Use this percentage progression to work up to a 1RM in the following lifts.
5 @ 55%
3 @ 65%
3 @ 75%
1 @ 85%
1 @ 95%
1 @ 100+
1 @ 100+
Front Squat (1RM)
Shoulder Press (1RM)
Deadlift (1RM)
Cash-Out
Finish lifts and foam roll