WOD: Monday

Sunday, July 16th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

3 rounds of:

10 kang squats

6 cossack squats

*Use this as mobility work. Start gradual and don’t force any positions that aren’t there straight up.

Then start playing around with the DB to get a feel of the workout to come after your strength sets.

Building up to back squat working weight.


Back Squat (3×10)

:3 lowers on each rep. Same weight on each set. Go at around 60-70% of 1rm/esitimated 1rm.

Rest 2min after each set. STriclty only 2min.


Metcon (Time)

For time:

21-15-9 of:

DB thrusters

DB power cleans

20/15kg DB each hand
Be sure of touching one head of the DB to the floor and then getting it to the shoulder with the elbows in front of the DB.

Lock the DB out on the thrusters, not leave it out in front.

Scale the weight as needed. This should be a hard and fast workout.

Cool down

2x2min hip extension (es)

*8min total time stretching hip extension.