CrossFit WOD, August 14, 2019


Wednesday 14/08/2019

Pre class Prep
1km Row
1 minute bound angel against wall
1 minute banded lat stretch
1 min wall angels

Movement Prep
Coach Led
– Ring support holds
– Push up variations
– Ring row Holds
– ttb skill work
– Db skill work

Strength & Conditioning
Metcon (AMRAP – Reps)
High output piece
3 Waves ( wave Starts each minute for 4 Rounds)
20/14 Cal AAB
* max effort Ring dips

– close grip push-ups for scaling (don’t use bands for this piece)
– in the case, we have more than 18 some may work within the 30seconds. pair with a powerful athlete on the bike
– athletes are only allowed to work until the minute mark.

Metcon
Metcon (Time)
For Time
40 Alt db snatches
20 TTB
30 Db oh squats
15 TTb
40 Alt db snatches
10 TTB
30 Db oh squats
5 TTB

Rx – 22.5/15
Int – 15/10, max effort Toes to bar
Sc – 15/10 clean & jerk & front squat, Knee raises

Accessories
Metcon (Time)
4 Rounds
2 Rope climbs
10 GHD hip extensions

hold quality form
Metcon (Time)
For time
100 D/us
36m Handstand walk

– lateral wall walking as an option for handstand, look to maintain disciplines

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