CrossFit WOD, December 11, 2018


Tuesday 11/12/2018

Movement Prep
2 Rounds
10 wall angels
5 renegade rows
20 shoulder rotations
12/9 calories

Strength & Conditioning
Metcon (9 Rounds for reps)
1 – 5to7 Strict HSPUS
2 – Max Power cleans 80%
3 – 5to7 Strict pull-ups (max range)

Metcon
Metcon (3 Rounds for reps)
Tabata
8 round (30 on 15 off)

– Burpee box jump overs
– Db hang clean & jerk

– D/us
– Hang power snatches

– Ring dips
– v snaps

Rx 50/35 Db 25/20 Box 30/24"
Int 40/30 Db 20/15 Box 24/20"
Sc 30/20 Db 15/10 Box 24/20" step overs

Accessories
Metcon
10minutes of single skipping
* Running man
* single leg skips
* normal skips

Every break 6 seated high box jumps

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