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

WOD Weight Lifting

Dynamic Effort Lowers

Main Event:  Free and paused 1st rep only paused x 3 sec 50% x 3 x 10 -60% x 3 x 5 Accessories: Speedy pulls vs band 1- 60% x 2 x 10, emom 2-60% x 3 x 10, mom GH Raises x asap x 4 Side lunge x 50reps each, body weight Hypers Abs fat shame
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Dynamic Effort Uppers

Main Event: Speedy bench vs 1 chain per close-50% x 3 x 5 mid-“ x 3 x 5 comp-“ x 3 x 5 Accessories: DB floor press x heavy x 10 x 5 Seated bandy rows x 1m x 4 DB shoulder raise MC hammer curls bandy tris fat shame
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Max Effort Lowers

Main Event: 4in deficit deadlift max 1 80% x amap, same 80% x asap off floor Accessories: Snatch grip dead x light x 20 x 4, use straps kbell front squats x 100 in as few as poss hypers abs fat shame
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Max Effort Uppers

Main Event:  Giant Camber Bar Press yes seriously… max 3 80% x asap x 2 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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Dynamic Effort Lowers

Main Event:  Free and paused 1st rep only paused x 3 sec -40% x 3 x 10 -50% x 3 x 5 Accessories: Speedy pulls vs band 1- 60% x 2 x 10, emom 2-60% x 3 x 10, mom GH Raises x asap x 4 Side lunge x 50reps each, body weight Hypers Abs fat shame
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Dynamic Effort Uppers

Main Event: Speedy bench close-50% x 3 x 5 mid-“ x 3 x 5 comp-“ x 3 x 5 Accessories: DB floor press x heavy x 10 x 5 Seated bandy rows x 1m x 4 db shoulder raise mc hammer curls bandy tris fat shame
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Max Effort Lowers

Main Event: Close stance low box squat vs special bar max 5 90% x amap 80% x amap Accessories: Snatch grip dead x light x 20 x 4, use straps kbell front squats x 100 in as few as poss hypers abs fat shame
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Max Effort Uppers

Main Event: Comp grip press- max 5 add SS max 3 80% of raw x amap Accessories: Barbell push press, 95lbs x 100 reps in a s few as possible bb row x heavy x 5 x 8 db oh tri ext x 20 x 4 curls fat shame
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Dynamic Effort Lowers

Main Event:  Free speedy squats vs special bar 50% x 3 x 5 60% x 2 x 5 70% x 1 x 5 Accessories: Speedy pulls vs band 70% x 1 x 6 db lunges x heavy x 10e x 4 bandy hammy curls x 1 leg at a time x 25 x 4 cry hypers abs
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