CrossFit WOD, June 17, 2019


Monday 17/06/2019

Movement Prep
2 Rounds
20 glute bridge banded pulses
30 sec box T spines drill (with broomstick)
5 tempo front squats

* take some time to mobilize your front rack while you warm up

Strength & Conditioning
Front Squat (5 x 1 @95%)

Metcon
Metcon (Weight)
EMOM
1 Squat Clean @90%

1 minute to change over time
Metcon (3 Rounds for reps)
For reps 45 on 15 transition
3 rounds through
1 – Wall balls
2 – Strict HSPU/S
3 – Single arm db hang C & J
4 – Pistol squats

Rx – Wb 15/9, dB 25/20
Int – Wb 9/6, dB 20/15
Sc – Wb 9/6 9ft<, db 15/10

Accessories
5 x 4
GHD back extensions (weighted)

4 x 3-6 parallet HSPUS
or parallet push ups

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