CrossFit WOD, December 19, 2018


Wednesday 19/12/2018

Movement Prep
2 Rounds
20m Skipping high knees
20m Butt flicks
20m Knee to chest
10 Crossovers (laying down)

Strength & Conditioning
Metcon (3 Rounds for reps)
Every 4 Minutes for 3 Rounds @90%
A – 400m Run
B – 300m Run

This is based off 1.6km time from last week
A = 5 – 8minutes
B = 8+

Metcon
Metcon (AMRAP – Rounds)
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

Deadlifts
Strict HSPUS

Rx 110/72.5
In 90/60
Sc 70/45

Substitute handstand push ups for verticle db press or reduced range of motion strict handstand push ups (keep challenging)

2minute rest

Metcon (AMRAP – Rounds and Reps)
12 Alt db snatches
6m handstand walk

Rx 30/20
Int 20/15
Sc 15/10

Accessories
10 min EMOM
1 – 10 bench press @65%
2 – 6 Ring Y outs

Every 30 seconds until fail
14 Hollow rocks

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