CrossFit WOD, April 17, 2019


Wednesday 17/04/2019

Movement Prep
2 Rounds
20m monster walk
10 seated L hold leg lifts
10 wall facing squats

Strength & Conditioning
Back Squat (4 x 8 @ 67.5%)

Metcon
Metcon (Time)
50 sit ups
20 Hang snatches
40 sit ups
15 Hang snatches
30 sit ups
10 Hang snatches
20 sit ups
5 Hang Snatches
10 sit ups

Rx – 52.5/35
Int – 42.5/30
Sc – 30/20

Accessories
Drop Snatch (4 x 6 @45%)
footwork and speed focused.
Metcon
3 Rounds

12 Shoulder taps
30m sled push @body weight

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