CrossFit WOD, July 22, 2019


Monday 22/07/2019

Pre class Prep
70/50 cal AAB (steady pace)

Movement Prep
2 Rounds
20m per movements
– spinderman crawl / bear crawl (10m each)
– toes walks
– lunge with drop through & rotation
– 10 A switch against wall (each side)

Strength & Conditioning
Metcon (2 Rounds for reps)
Every 6 Minutes for 2 Rounds

– Run

Rx – 800m ( Sub 7-1/2 min mile)
int – 600m (7.30-9 min mile)
Sc – 500m (9+)

* if you can achieve this in sub 3.30 increase distance

Metcon
Metcon (AMRAP – Rounds and Reps)
(Paired Round for round)
8 Double db snatch
12m Oh kb lunge
8 CTB pull ups
12m Oh kb lunge

Notes: only 1 head of the db has to make contact with the ground, athletes can start at completion of CTB.

Rx – 2 x 22.5/15, 24/16
Int – 2 x 15/10, 16/12, Kipping pull ups
Sc – 2 x 10/less, 12/8, Assisted pull ups

* consistent sets on ctb

Accessories
Bench Press (4 x 12 @70%)
Bent Over Row (4 x 12 @65%)

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