CrossFit WOD, February 13, 2019


Wednesday 13/2/2019

Movement Prep
3 Rounds
1 minute single skips
20 Ring support hold / Support L hold if possible
2 strict pull ups

* snatch technique with broomstick

Strength & Conditioning
Metcon (AMRAP – Rounds)
Every 2 Minutes for 4 Rounds
4 -5 – 6 – 7
8 – 10 – 12 – 14

Hang squat snatches
CTB pull ups

Rx – 62.5/42.5
Int – 50/35, Regular pull ups
Sc – 40/30, tempo kipping work

Metcon
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10

Power Snatches
HSPUS

Rx + – 42.5/30, strict HSPUS
Rx – 42.5/30
Int – 30/20
Sc – 20/15

Accessories
Metcon
Open Prep
4 x 4
strict ttb straight legs

4 x 4
stict straddle ttb

4 x 6 windshield whippers

Metcon
Non Open
4 x 8 Dumbell bench (single arm 8 each side)

super set with
4 x 20 reverse banded bench

4 x 20m sled pull

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