CrossFit WOD, February 18, 2019


Monday 18/2/2019

Movement Prep
2 Rounds
15/12 calories
4 strict ttb
8 Mountain jumpers
4 Burpee with tuck jump

Strength & Conditioning
Metcon (4 Rounds for reps)
Every 3 Minutes for 4 Rounds

12 Burpee box jump overs 24/20

Rx – jump every aspect
Int – can step burpee
Sc – can step burpee and box

* this is a speed piece to work on burpee efficiency and pace

Metcon
Metcon (Time)
4 Rounds for Time
400m Row / 1mile bike
6 Bar muscle ups
12 double kb lunges
6 Box jump overs 24/20

Rx – Oh kb lunge 24/16, Full jump over
Int – Front rack lunge 16/12, can touch box, ctb pull ups
Sc – Front rack lunge 12/8, can step over, strict assisted pull ups

Accessories
Metcon (Distance)
Open Prep
3 Rounds with 1 minute rest
300m True form run
15 GHD sit ups

Non Open Prep
3 Rounds with 1 minute rest
300m Run
12 Weighted sit ups 15/10
6 V snaps (tempo negatives return to hollow not resting position)

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