CrossFit WOD, December 18, 2018


Tuesday 18/12/2018

Movement Prep
2 Rounds
5 Down ups
5 Snatch lands (6")
20 Ring Rows
20 shoulder rotations
12/9 calories

Strength & Conditioning
Power Snatch (3-3-3-3-3 @70-75%)
every 90 seconds for 5 rounds (pause for 3 seconds in catch focus on stability starting with feet)

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

– CTB Pull ups
– Russian KB swings

– Cal AAB
– STOH

– HRPUS
– Seated L hold

Rx 50/35 Kb 32/24
Int 40/30 Kb 24/16
Sc 30/20 Db 16/12

Accessories
Metcon
3 x 4 minutes of single skipping
* Running man
* single leg skips
* normal skips

Every break 3 box jump throughs

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