WOD

07/19/2019

By July 12, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

Activation #5 (No Measure)

1 Minute

Easy Bike or Row

Active Spidermans

:45 Seconds

Medium Bike or Row

Active Samson

:30 Seconds or Row

Faster Bike

Push-up to Down Dog

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Weightlifting

Rack Pulls (8,6,3, Max)

Set height above the knee cap
Max Set should be at a cadence 5sec rest between reps

Metcon

Metcon (Time)

21-15-9

DB Power Clean & Jerk 50/35

Strict Pull Ups

Medball to Toes 14/10

Modifications:

Black: 15-12-9

White: 9-6-3

Leave a Reply