MONDAY WORKOUT OF THE DAY

CrossFit Auckland WOD

MAX EFFORT MONDAY

Work to a max single for the day in 25min.

  • Split Jerk *requires racks

Rest 2-5min between sets as necessary.

Then

EMOM 12MIN

75-80% of todays Jerk

  • Squat Clean + Hang Power Clean + Split Jerk

Focus on hitting correct positions and technique.

QuickFit ~ 30min Express Workout

5 ROUNDS FOR TIME

  • 9 Deadlift 60/42.5KG   45/30KG
  • 6 Hang Power Snatch   HPC
  • 3 Overhead Squat   FS

Compare to May 10th, 2018

FOLLOW US ON SOCIAL

insta @crossfitauckland

FACEBOOK

By |2019-03-19T14:10:42+00:00March 18th, 2019|Daily Workouts|1 Comment

One Comment

  1. Jo March 18, 2019 at 11:40 am - Reply

    5:45

    Max Effort Split Jerk

    I did get a lift in at 40kg, which is 5kgs lower than my best lift. I do have trouble getting low and wide enough under the bar. I seem to drop hardly at all and on a bit of a tightrope when I split jerk. So I dropped the weight back to 25kg to practice getting under the bar. I think this might just be one of those things I have to work on.

    EMOM 12
    1 squat clean
    1 hang power clean
    1 split jerk

    I started out with 25kg on the bar, then went to 27.5kg around round 7, then 30kg for the last round. I thought we had two rounds to go when I put the extra weight on. The squat cleans felt okay (surprisingly, I don’t like them!) and my favourite move is a hang power clean so they were sweet as. And I tried to keep practicing getting under the bar and fast feet for the split jerk. Not sure I nailed every rep!

    I use a website to track all my WODs and it’s quite cool when it asks if you want to sum up all you lifted today. That little EMOM represents 933kgs.

Leave A Comment