CrossFit WOD, March 16, 2019


Saturday 16/03/2019

Movement Prep
3 Rounds
12/9 cal
20 leg swings
4 russian push ups

Strength & Conditioning
6min EMOM (Max reps)
1 – 45sec Hollow hold
2 – 7 HS onto plate (20/15 or 14 shoulder taps for scaled)
3 – 12 Seated Leg lift over DB (Stay in L hold Vertical for RX flat or scaled)

Metcon
Metcon (Time)
400m Run
15 Clean & Jerks
12 Pistols
400m Run
12 Clean & Jerks
12 Pistols
400m Run
9 Clean & Jerks
12 Pistols
400m Run
6 Clean & Jerks
12 Pistols

Rx – 72.5/50
Int – 60/40
Sc – 50/35

Accessories
Behind The Neck Jerk (4 x 4 @ tough weight )
Bench Press (5 x 6 (2 second pause at chest) @ 75%)

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