475 Water Ave, Montrose, CO
(970) 209-4222
john@crossfitagoge.com

WOD Weight Lifting

Max Effort Uppers

Main Event: Floor press max 5 max 3 max 1 Accessories: Barbell strict oh press x heavy x5x5 Lat pull x heavy a 15 x 5 Face pulls x heavy x 10 x 5 MC hammers fat shame
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Dynamic Effort Lowers

Main Event: Special bar box squat- 50%x5x4 60%x3x4 70%x1x4 Accessories: Bandy GM x 300 Heavy as fuck backwards sled RUNS x 100m x 3 Cry Hypers Abs
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Dynamic Effort Uppers

Main Event: Tempo bench: 3 sec down, 1 sec pause, press as fast as poss 40%x4x5 50%x3x5 60%x2x5 Accessories: Inc db presses heavy x 20 x 5 1000m row as fast as possible Bandy pull aparts x 200 Bandy tris MC hammers fat shame
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Max Effort Lowers

Main Event: Comp stance DL vs band max 1 80% x asap 50% x amap Accessories: Sumo stiffys x 20 x 5 KB front squats x heavy x 10 x 4 Circle walk x 400m x 3 hypers abs fat shames
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Max Effort Uppers

Main Event: Comp grip vs band max 1  80% x asap 80% wo bands x amap Accessories: Barbell strict oh press x heavy x5x5 Lat pull x heavy a 15 x 5 Face pulls x heavy x 10 x 5 MC hammers fat shame
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Dynamic Effort Lowers

Main Event: Special bar box squat- -50%x8x5 -60%x3x3 Accessories: Bandy GM x 300 Heavy as fuck backwards sled RUNS x 100m x 3 Cry Hypers Abs
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Dynamic Effort Uppers

Main Event: Tempo bench: 3 sec down, 1 sec pause, press as fast as poss 40%x3x5 50%x2x5 60%x1x5 Accessories: Inc db presses heavy x 20 x 5 1000m row as fast as possible Bandy pull aparts x 200 Bandy tris MC hammers fat shame
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Max Effort Lowers

Main Event: Free squat vs chain, 4 chain per max 3 80% x amap Accessories: Sumo stiffys x 20 x 5 KB front squats x heavy x 10 x 4 Circle walk x 400m x 3 hypers abs fat shames
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Max Effort Uppers

Main Event: 2 Board press max 1 SS on max 1 Accessories: close grip press rep out-95lbs x amap heavy sled row and face pulls mc hammers bandy tris fat shame
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