CrossFit WOD, February 5, 2019


Tuesday 05/02/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
2 Rounds
300m Run
10 single leg weighted rdls
15 Hollow rocks

* empty bar technique with coach.

Oly
Metcon (Weight)
1 Squat clean

* Every 20 seconds till 20 reps.

@ 65-80%
can increase if movement quality is there or can keep the same weight across. The score is total weight moved.

Metcon
Metcon (Time)
Every 4 Minutes for 4 Rounds
24/16 calories
12 AKB swings
9 STOH
12 Ring dips

Rx – 80/52.5, Kb 32,24
Int – 50/35, Kb 24,16
Sc – 40/30 , Kb 16,12

Accessories
Open prep
2 x
AAB tabata
at the end of each tabata piece 40m sled sprint @ body weight.
2minute rest between rounds

Non Open
4 Sets
8 barbel hip thrusts
10 single leg step ups (each leg 5sec eccentric)
20 second haanging L hold / H hold if needed

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