logo-liftoff-powered-by-rogue Registration for the 2016 CrossFit Liftoff begins October 15!

The premise is simple: snatch, clean and jerk, WOD. Three day to establish a 1RM for the lifts and a metcon, and it’s set up like a weightlifting meet, so you compete against people of similar ages and weight classes. Click here to read more!

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Strength:
Snatch complex, 5 sets @ 70%-75%: Snatch (squat) + Hang snatch (squat) + Overhead squat

2×3 Back squats @ 85%

WOD:
3 rounds for time of:
30 Wall balls
20 Chest to bar pull-ups
10 Snatches (squat) (115 lb./75 lb.)

Post loads and time to comments.

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LEANFIT:
For time:

3 rounds of:
25 Sit-ups
15 Wall balls

800m Run, then 3 rounds of:
25 Air squats
25 Push-ups
10 Pull-ups

800m Run

Post time to comments.

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DE:
For time:

3 rounds of:
25 Sit-ups
20 Wall balls

1 mile Run, then 3 rounds of:
25 Air squats
25 Push-ups
10 Pull-ups

1 mile Run

Post time to comments.

Media:
Monday WOD, October 3, 2016

2 thoughts on “Monday WOD, October 3, 2016

  • October 3, 2016 at 9:17 am
    Permalink

    Strength: 135# snatch complex – 265# back squat

    WOD: 14:48 RX

  • October 3, 2016 at 4:56 pm
    Permalink

    SC: 155/315

    WOD: 17:02 rx

Comments are closed.