CrossFit WOD, July 3, 2019


Wednesday 3/07/2019

Movement Prep
5 Minute AMRAP
15 D/us
10 lunge with reach through & rotation
6 wall angels

Strength & Conditioning
Back Rack Lunge (20-12-6-12-20)
all sets should be uncomfortable, should most likely not exceed 85% on your 5s

Oly
Metcon (AMRAP – Reps)
Hang Power Snatch

5-7-9-11-13-15 etc
Every minute on the minute until failure
Rx – 42.5/30
Int – 30/20
Sc – 20/15

Metcon
Metcon (Time)
100 D/us
30 Russian kb swings
20 Strict HSPU’S
75 D/us
20 Russian kb swings
15 Strict HSPU’S
50 D/us
10 Russian kb swings
10 Strict HSPU’S

Rx – 32/24
Int – 32/24, 10cm reduction on SHSPU’S
Sc – 24/16, Pike SHPU, double reps for single skips

Accessories
Metcon (3 Rounds for reps)
3 x 1minute
Max Distance Handstand walks

* rest 2 minute between efforts
Metcon
8min EMOM
4 Supine strict pull ups
4 Strict TTB

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