CrossFit Elgin
  • Home
  • About CrossFit
  • Membership & Classes
  • personal-training
  • Contact Us

Life changing fitness

WOD - Monday Oct 2nd, 2017

10/1/2017

0 Comments

 
Picture
“#MegaMonday”
We are going to be starting a Speed/Capacity Building Strength Cycle, as well as a mobility module this week.

Today, we are going to work on increasing the speed & number of moderate weight we can move in an assigned time.

Set Max BW Back Squat in :30

Set “Max” UB C2B

If you cannot do a body weight Back Squat or C2B Pull up, scale the weight and movement (ie. ring rows or pull ups) and work on increasing those #'s.

Strength:
20:00 EMOM
1:00 80% Reps of benchmark as fast as possible with proper technique
1:30 Rest
1:00 60% C2B Pull Ups
1:30 Rest

Metcon:
6:00 AMRAP
Teams of 3
AMAP Cal Assault Bike

0 Comments



Leave a Reply.

    Archives

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012

    Categories

    All
    WOD's

    RSS Feed

Proudly powered by Weebly
  • Home
  • About CrossFit
  • Membership & Classes
  • personal-training
  • Contact Us