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Mon WOD 051517

Mon WOD 051517

CrossFit Valitus – CrossFit

Weightlifting

Front Squat (5 x 5 @80% TM)

Max Reps Last

Metcon

Metcon (Time)

60 Double Unders

20 Wall Balls (20@10/14@9)

15 Deadlifts (225/155)

90 Double Unders

20 Wall Balls

15 Deadlifts

120 Double Unders

20 Wall Balls

15 Deadlifts
Rx’m (45+)…….

80/130/180 Single Unders

Wall Balls @16/10

DL @200/135

Rx’+

Wall Balls 20@12/20@9

DL @245/175

TC 20

Accessory Work

Power Shrug (5 x 5)

With the barbell at the hang use a jumping motion to elevate the weight. Follow thru by shrugging the shoulders up.
While you warm up the deadlifts for the metcon.

Dragonfly

Anchor to a post with the arms long overhead, execute a high leg lift to candlestick. Lower down slow and controlled until the feet touch down while keeping the hips up.

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