CrossFit WOD, February 20, 2019


Wednesday 20/2/2019

Movement Prep
3 Rounds
1 minute single skips
20 Ring support hold / Support L hold if possible
20m monster walk

Strength & Conditioning
Front Squat (4 x 6 @55-60%)
1 and 1/2 squats

Metcon
Metcon (Time)
800m Run
21 Push ups
15 AKB swings
9 Snatches
600 Run
21 Push ups
15 AKB swings
9 Snatches
400m Run
21 Push ups
15 AKB swings
9 Snatches

Rx + – 62.5/42.5, kb 32/24 (squat snatches)
Rx – 50/35, kb 24/16 (squat snatches)
Int – 42.5/30, kb 16/12 (power snatches)
Sc – 30/20, kb 12/8 (power snatches)

Accessories
Metcon
Open Prep
6 x 1 (complex)
6 Pull ups
4 Ctb
2 Muscle ups
Metcon
Non open prep
6 x 30sec on 30 off
B1 – Max strict
B2 – Max kipping
B3 – Max range (kipping)
then repeat

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….