back squat, bar muscle ups, crossfit, deadlift, muscle up, muscle ups, squat clean, wod -

Monday 2.17.20

Warm-up Prep (10-15 Minutes)

4 Rounds

10 Barbell Good Mornings

10 Barbell Front Squats

10 Scap Pull ups

1 Minute Row

1 Minute Lat Foam Roll

5 Inchworms


Strength - Back Squat

3x10 to be performed unbroken

75, 80, 85% of 5 Rep Max


WOD (Workout of the Day) 

"Johnson"  - Hero WOD for Presidents Day

20 Minute AMRAP

9 Deadlifts 245/165

8 Muscle Ups

9 Squat Cleans 155/105


Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic 


  • Our goal for this workout is 8-10 Rounds
  • This WOD is a grinder, don't blast out of the gate and just keep moving, the muscle ups will tax your breathing even more between the lifts, break up your sets appropriately.
  • Score is rounds plus reps in 20 Minutes

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered Weights on the lifts, jumping or banded muscle ups on bar, pull ups or jumping pull ups


Post WOD Cool Down:

50 Calorie Bike

1 Minute Hamstring Foam Roll

1 Minute Forearm Stretch 

:30 Bar Hang