CrossFit WOD, July 8, 2019


Monday 08/07/2019

Movement Prep
2 Round EMOM
1 – 12/9 cal
2 – 10 Glute bridge walk outs
3 – 10 leg lifts, 12 heel to ground

Strength & Conditioning
Metcon (4 Rounds for reps)
Every 4 Minutes for 4 Rounds

– Run

Rx – 400m ( Sub 7-1/2 min mile)
int – 300m (7.30-9 min mile)
Sc – 200m (9+)

Metcon
Metcon (2 Rounds for reps)
EMOM
1 – Strict pull ups
2 – Clean Pulls
3 – Burpee Over bar
4 – D/us
5 – Cosac squats
6 – Rest

Rx – 90/60, Kb 24/16
Int – 70/45, kb 16/12
Sc – 60/40, kb 12 & under

* focus on speed through the hang on the clean pulls and strong positions.

Accessories
Bench Press (3 x 17 @60%)
Bar Muscle-ups (8 minutes of skill work )
– box drill
– straight arm pulling strength ( front lever)
– hip sot bar

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