CrossFit WOD, March 5, 2019


Tuesday 05/03/2019

Movement Prep
2 Rounds
20m high knees
20m butt flicks
4 burpee tuck jumps
10 lunges with rotation
10 banded march

Strength & Conditioning
Metcon (Time)
Part A
600m shuttle for time
6 x 20m shuttle (5, 10, 15, 20)

Rx (2-4 minutes)
Int (4-5 minutes)
Sc (5 +)
Metcon (3 Rounds for reps)
Every 3 minutes for 3 Rounds

Rx – 400 (4 laps)
Int – 300 (3 laps)
Sc – 200 (2 laps)

Metcon
Metcon (Time)
10 kb clean & jerks
10m oh Lunge
20 kb clean & jerks
20m oh lunge
30 kb clean & jerks
30m oh lunge
40 kb clean & jerks
40m oh lunge

Rx – 24/16, single arm oh lunge
Int – 16/12, single arm oh lunge
Sc – 16/12, front rack lunge

* clean and jerks must be split evenly on each round does not have to be done as alternating reps, kb will also come from the HANG not the ground.

Accessories
Metcon (Time)
80 ghd sit ups
* every break
10 arch rocks

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