CrossFit WOD, December 15, 2018


Saturday 15/12/2018

Movement Prep
Broomstick drills with coach

then
2 Rounds
12/9 calories
10m lunge with rotation
10 squat with thoracic extension

Oly
Clean & Double jerk (build to heavy for the day )
1 Clean 2 jerks (complex)

must be a split jerk focus on form, can be power or squat clean jerk is the focus piece for today.

Metcon
Metcon (Time)
400m Run
21-17-13-9-5
Oh squats
pull ups

Rx 50/35
Int 40/30
Sc 30/20

strict pull up to be done as
12-10-8-6-4

Accessories
9Minute EMOM
1 – 14 Ring push ups
2 – 8 strict toes to bar
3 – 40second handstand hold

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