CrossFit WOD, May 18, 2019


Saturday 18/05/2019

Movement Prep
5Min AMRAP
30 D/us
12 Hollow rocks
6 arch rocks (15sec arch hold)

Strength & Conditioning
Metcon (Calories)
AMRAP
Team of 3
Max cal Row
– 1 athlete rowing
– 1 athlete banded glute bridge (pulse into band)
– 1 athlete HS hold

* the athlete on the handstand hold with determine when you rotate, they will hold for as long as possible and as soon as they break you must rotate all athletes. Continue in this cycle for the 11 minutes.

Metcon
Metcon (Time)
100 Double kb front squats
800m Team carry (1 athlete must be carried)
60 Double kb Front rack lunges
40 Burpee box jump overs 24/20"
20 Ring muscle ups / Strict ring pull ups

* 1 Athlete holding plank at all times apart from the run!

Rx – 2 x 24/16
Int – 2 x 16/12
Sc – 1 x 16/12

Accessories
Metcon (4 Rounds for reps)
4 Rounds
4min on 2minutes off
300m True form
7 Clean & jerks @ 85/55
* Max handstand push ups with remianing time

athletes who would normally participate in the performance class should make sure they do this piece.
Metcon (Time)
3 Rounds
100m Pinch carry (AHAP)
15 Straight legged toes to bar
10 db thrusters 2 x 22.5/15

* 1minute rest at the end of each round

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