CrossFit WOD, August 6, 2019


Tuesday 6/08/2019

Pre class Prep
1mile Run
Steady state run Focus on completing with minimal fatigue

Movement Prep
30/24 calories
into
– 20 banded good mornings
– 12 glute bridge walkouts

Strength & Conditioning
Metcon (Weight)
3 x 4
– Clean Lift Offs @80%
3 x 4
– Pause (at knee) Deadlifts @80%

* cannot alternate grip
* although you are measuring weight how this is performed is more important control and the correct position is strength

Metcon
Metcon (Time)
Split Triplet
5 Rounds for time
1 Legless Rope climb 15ft
100 D/us
10 Db hang split snatches
10 Db hang clean & jerks

Rx – 30/20
Int – 22.5/15
Sc – 15/10

* Must use opposite arm from lead leg on split movements.
* Alternating hands on each rep

Accessories

Metcon (Time)
4 x 300m (rest 1minute between efforts)
Run @ 85%
Behind The Neck Jerk (7 x 2 @80%)
* focus on form go lighter if needed
* ensure full Extention and fast hands and feet

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