CrossFit WOD, January 23, 2019


Wednesday 23/1/2019

Movement Prep
2 Rounds
60 single skips
20 sec goblet squat
30seconds banded lat mobility
20 second HS hold

Strength & Conditioning
Metcon (Time)
50 Thrusters for time
E2MOM
1 max set untill you reach 50 reps

Rx – 52.5/35
Int – 42.5/30
Sc – 30/20

Metcon
Metcon (AMRAP – Reps)
Every 4 minutes for 4 Rounds
300m Run
Max squat cleans

Rx + -85/55
Rx – 72.5/47.5
Int – 60/40
Sc – 50/35

Accessories
3 x
2minute bridge (1min rest)

3 x 8
Double kb snatches (ahap)
super with 6 deck squats with pause in bottom

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