CrossFit WOD, February 19, 2019


Tuesday 19/02/2019

Movement Prep
2 Rounds
200m Run
20m bear crawl
20 second goblet squat hold
10 dowl jerk balance

Oly
Clean and Jerk (5 x 1 (every 2 minutes) @ 65-75%)
1 Squat clean
2 Split jerks

super set with

4 – 8 strict TTB

Metcon
Metcon (AMRAP – Rounds and Reps)
Part A

3-6-9-12-15 etc
Sumo deadlifts
Ring dips

Rx – 100/65
Int – 80/50
Sc – 60/40

* no rest between

Metcon (Time)
Part B

40,30,20,10

Wall balls 9/6
sit ups

Accessories
Open prep
For time
800m Row
12m HS walk
30/24 cal aab
12m HS walk
75 D/us
12m HS walk

Non Open
5 x 8
Incline db bench

super set with

5 x 12
cable flies

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