CrossFit WOD, July 27, 2019


27/07/2019

Movement Prep
30/20 cal
Into 2 rounds
10 overhead reach in wall squat
30sec goblet squat
8 back rack strict press (snatch grip)
4 sots press

Strength & Conditioning
Snatch Pull (4 x 4 @ 110%)
Work on being smooth off the floor and powerfull from the knees.
High-Hang Snatch (Every 30 seconds for 10 Rounds )
1 Rep @ 85% (power snatch work on speed in turnover)

Metcon
Metcon (AMRAP – Rounds and Reps)
(Paired)
4 x 200m Sandbag carry (must be a hug)
30 Double kb cleans (switch every 5)
24 Deadball over wall (switch every 6)

* perform this workout at a challenging weight for each movement

Accessories
4 Rounds
300m Row
24m handstand walk

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