NCFit WOD

Monday

By January 2, 2022No Comments

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 SETS (7:00 Cap)

:45 Hard Row

8 Up-Downs

6 Lunge + Lunge + Air Squat

4/4 PVC Around the Worlds

Strength

Overhead Squat (4×6*)

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

Week 1 of 8

(Score is Weight)

Workout

THE ASSIGNMENT (Time)

FOR TIME

21-15-9

Overhead Squat (95/65)|(65/45)

*500/400m Row after each full set.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Olympic Wall Squat

2:00 Frog Stretch

(No Measure)