CrossFit WOD, June 24, 2019


Monday 24/06/2019

Movement Prep
2 Rounds
12/9 cal sprints
10m monster walk
10 glute bridge walk outs
20sec double kb front rack hold

Strength & Conditioning
Front Squat (find 1Rm )
10-8-6-4-3-1-1-1-1 rep guide for building
Power Clean (Find 1Rm )
6-5-4-3-2-1-1-1 etc rep guide

Metcon
Metcon (AMRAP – Rounds)
10 Dead lifts
7 Burpee over bar
3 strict HSPU’S

Rx – 90/60
Int – 75/50
Sc – 60/40

* Dead-lift weight should not be super heavy and ensure great form across all movements

Accessories
10min skill work
single leg jump land or single leg tempo step ups
overhead down up kb holds
seated L hold

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