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

WOD Weight Lifting

Dynamic Effort Uppers

Main Event: db fist fight on incline:  5 sets x asap 50% x amap x 1 Accessories: Lat pulls x heavy x 10 x 5 db shrugs x jacked Bandy tris Hammers Fat shame
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Max Effort Lowers

Main Event: No handed sub free squats- max 3 80% x amap Accessories: Good mornings vs ssb x light x 10 x 4 db stiffys x 20 x 4 db step ups x 100e hypers abs roll
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Max Effort Uppers

Main Event: Pin press- bar on chest- max 1 60% x amap x 2 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 10 60% x 2 x 5 Accessories: Speedy pulls vs band 60% x 1 x 10 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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Dynamic Effort Uppers

Main Event: db fist fight on incline: 3 sets x asap 50% 2 sets x amap Accessories: Lat pulls x heavy x 10 x 5 db shrugs x jacked Bandy tris Hammers Fat shame
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Max Effort Lowers

Main Event: Small block pull vs band- max 1, 70% x amap Accessories: Good mornings vs ssb x light x 10 x 4 db stiffys x 20 x 4 db step ups x 100e hypers abs roll
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Max Effort Uppers

Main Event:  Comp grip vs 1 board- max 3, 70% x amap x 2 Accessories: db rows x heavy x 15 x 5 Straight arm lat pull down w band x 15 x 5 db tri ext x light x 30 x 3 db shoulder raise x 25 x 3 curls roll fat shame
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Dynamic Effort Lowers

Main Event: Speedy low box squat, 30-60 rest btw 50% x 2 x 10 60% x 1 x 10 Accessories: Speedy pulls vs band- 30-60 rest btw 2-60% x 2 x 10 Bandy gm x 1 m x 3 ghr x amap x 3 hypers abs roll
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Dynamic Effort Uppers

Main Event: Speedy bench vs band 50% x 2 x 15 add a chain x 2 x 5 Accessories: Close grip bench heavy x 5×5 db rear delt raise x heavy x 10 x 5 Pull ups x amap x 3 add rev band x asap x 2 bandy tris hammers fat shame
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