CrossFit WOD, April 30, 2019


Tuesday 30/04/2019

Movement Prep
2 x
30 single skips
4 supine strict pull ups
8 HS shoulder shurgs

Strength & Conditioning
Metcon (AMRAP – Rounds and Reps)
3 Round EMOM
1 – 16 V snaps
2 – 1 legless rope climb
1 Normal rope climb
3 – 40sec Handstand hold

Rx – As stated
Int – toes to 90* (hollow variation)
Sc – Knee raises, push ups from knees

* max 12 rounds

Metcon
Metcon (Time)
100 D/us
40 Alt db snatches
75 D/us
30 Alt db snatches

Rx – 22.5/15
Int – 15/10
Sc – <15/10, 2 x single skips

* start pat 2 straight away even if you finish before time cap.

Metcon (Time)
50 strict press

* every break 20 Hollow rocks

Rx – 42.5/30
Int – 35/25
Sc – 30/20, 20 deadbugs

Accessories
Metcon (Time)
100m HS walk for time

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