CrossFit WOD, August 16, 2019


Friday 16/08/2019

Pre class Prep
1000m Skii
Pigeon 60-90 each side
Couch Stretch x 60-90 seconds per side
goblet squat with extension (plate overhead) 60-90 seconds

Movement Prep
Coach led
– Ring work
– Burpee work
– Bar clean work

Strength & Conditioning
Power Clean (1 Rep clean )
EMOM
Paired
Athlete 1 lifts 0-30
Athlete 2 lifts 30-60

Start at 80% increase every 3 lifts as long as you can maintain form and efficiency

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP (indian file single movements)
300m Row
9 Hang cleans
6 Burpee over bar
3 Ring muscle ups

Rx – 70/45
Int – 60/40
Sc – 50/35

– Ring muscle ups can be subbed for toes through rings or strict ring pull ups

– Flow A1 Rows followed by A2 Row into A1 hang cleans and A2 hang cleans, follow this flow for entire workout. Movements reps will only count if A2 can complete it.

Accessories
Metcon (Time)
100m Sled sprint for time @bw (5LAPS)

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….