CrossFit WOD, January 15, 2019


Tuesday 15/01/2019

Movement Prep
2 Rounds
300m Run
10 each leg weighted rdls
4 clean pulls
4 clean pull unders
6 v snaps (straight legs)

Oly
Power Clean (5 x 4 @65-70%)
Touch and go focus on cycling

* Between each set 20 hollow rocks

Metcon
Metcon (Time)
800m Run
25 TTb
20 Wall balls 9/6
15 Power cleans
20 Ring dips
15 Power cleans
20 Wall balls 9/6
25 TTB
400m Run

Rx – 62.5/42.5
Int – 50/35
Sc – 40/30

Accessories
3 Rounds
20 ghd Back extentions
15 Db bench press @tough weight
10 Weighted pistols @tough weight focus on quality

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