CrossFit WOD, April 29, 2019


Monday 29/04/2019

Movement Prep
2 Rounds
9/6 calories
20 sec goblet squat hold
10 squat hold press outs

* take some time to mobilize your front rack while you warm up

Strength & Conditioning
Front Squat (4 x 10 @67.5%)

Metcon
Metcon (Time)
300m Run
30 Pull ups
300m Run
30 Wall balls 9/6
24/18 calories
20 Power Cleans
24/18 calories
20 Bar Muscle ups

Rx – 85/60
Int – 70/45, ctb
Sc – 50/35, Jumping pull ups, strict pull ups

* for scaling of wall balls look to adjust the height before you change the weight.

Accessories
4 x 12
Sorrenson hold kettle bell rows

4 x 4
Snatch Pulls @85% (work on acceleration through 2nd pull – increase in speed = increase in power)

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