CrossFit WOD, December 17, 2018


Monday 17/12/2018

Movement Prep
2 x
300m Row
30 second goblet squat hold
30 second active rig hang
10 Ring rows

Strength & Conditioning
Push Pull (10minutes )
1- 80% Strict pull ups
2- 80% Strict Ring dips

before starting this piece you have 1 effort on each componet and this is what the 80% will work off.

Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minutes
45 d/us
9 TTB
18 Front squats

* Every 4 minutes 18 Bar facing burpees

Rx 60/40
Int 50/35
Sc 40/30

* We have been building on toes to bar hold quality earn your rest.

Accessories
Metcon
Part A
Accumulate
4 minute Hollow hold
* Every break complete 15 Barbel curls (20/15)

Part B
3x 1 Minute pinch hold 15/10

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