CrossFit WOD, July 30, 2019


Tuesday 30/07/2019

Pre class Prep
1500/1200m Row
– 4 Minutes of banded prep work (focus on external and internal rotation below the shoulders)

Movement Prep
30/24 calories
into skill work
– Clean work with coach

Strength & Conditioning
Metcon (AMRAP – Reps)
Back Squats

3 x – Drop sets

Rx – 100/60, 80/50, 60/40
Int – 80/50, 60/40, 40/30

* at the completion of set 3 max jump squats

Notes: max reps at each load partners will help adjust weights to keep rest short, groups of 3 no more.

Metcon
Metcon (Time)
10 Power cleans
8 Power cleans
6 Power cleans
4 Power cleans
2 Power cleans
2 Squat cleans
4 Squat cleans
6 Squat cleans
8 Squat cleans
10 Squat cleans

* at the end of each set complete
Power cleans – 17 sit ups
Squat cleans – 12 Push ups

Rx – 70/45
Int – 60/40
Sc – 50/35

Accessories

Metcon (Time)
4 x 200m (rest 1minute between efforts)
Run @ 85%
Behind The Neck Jerk (7 x 2 @80%)

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