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

WOD Weight Lifting

Max Effort Uppers

Main Event: Floor press: max 1 80% x amap x 2 Accessories: Close grip x 10 x 5 Spoto close grip x 5 x 5 barbell rows x heavy x 15 x 3 bandy tris x 200 mc hammer curls fat shame x 10
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Dynamic Effort Lowers

Main Event: Free, speedy and paused -1st rep pause -all other speedy -50% x 3 x 8 -60% x 3 x 4 Accessories Speedy pulls -60% x 1 x 8 -70% x 1 x 8 bandy hammy curls x 1m x 5 hypers abs fat shame x 10
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Dynamic Effort Uppers

Main Event:  Speedy bench vs mini bands -50% x 2 x 20 -30 sec rest btw sets Accessories: barbell shoulder press 95b x 100 reps in as few as possible 2 hand db rows, heavy x 20 x 5 bandy pull aparts x 200 mc hammer curls
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Max Effort Lowers

Main Event: Conventional deadlift: 80% x 5 85% x 3 90% x 1 Accessories: Sumo stiffys x 15 x 4 Heavy backwards sled drag x 4 trips hypers abs roll fat shame x 10
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Max Effort Uppers

Main Event:  Full range comp style press 90% 5 reps in as few sets as possible Accessories: Bandy rows x 1min x 3 db tri ext x 20 x 4 db shoulder raise x huge db curls x jacked fat shame x 10 mins
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Dynamic Effort Lowers

Main Event Special bar box squat: 60% x 3 x15  Accessories: Speedy pulls vs bands -60% x 2 x 5 -70% x 2 x 5 super wide kbell swangs x 100 hypers abs
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Dynamic Effort Uppers

Main Event: Reppy Bench:  5 sets of 8 reps with 70% 60% x amap w blue SS 50% x amap w blue SS Accessories: Dips x amap x 5 Heavy as fuck sled rows and face pulls- 2 trips each db shrugs x jacked db curls x tan fat shame x 10 mins
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Max Effort Lowers

Main Event:  Free squats vs 2 chains: max 1 90% x 3, 80% x amap Accessories: Stiff leg bb DL- heavy x 10 x 4 k-bell front squat x 100e hypers abs roll fat shame x 10min
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Max Effort Uppers

Main Event: Manpon max 1 80% x amap Accessories: Bandy rows x 1min x 3 db tri ext x 20 x 4 db shoulder raise x huge db curls x jacked fat shame x 10 mins
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