Monday's WOD - 6/27/2016


We wanted to give a big Thank You to Owensboro CrossFit for setting up the Fundraiser for the Travis Chatham Family! They were able to raise $1400.00 by selling chickens, Ribs, and Boston Butts. They were delicious! Thanks again Jay Lineback and the Owensboro community. If you still need to pick up your order it is in the gym fridge.


Skill:

2x10 - Goblet Squat

Single Arm KB Clean Progression - R/L, work through 3-5 reps of each progression

3x5 R/L - Alt. Single Arm KB Clean

Strength:

Back Squat - Heavy Week

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

5x2@80%ww

WOD:

4RFT:

30 Double Unders

10 (5R/5L) Alt. Single Arm KB Clean

15 KB Goblet Squats

#backsquat #KBCleans #gobletsquat

22 views