CrossFit WOD, May 22, 2019


Wednesday 22/05/2019

Movement Prep
2 Rounds
12/9 calories
10 banded pull apart
45 second wall sit with adductor squeeze (use wall ball or small med ball)

Strength & Conditioning
Back Squat (4 x 4 @85%)

Metcon
Metcon (Weight)
EMOM
2 Squat Snatches @80%

1 minute change over time

Metcon (Time)
3 Rounds
7 Bar muscle ups
10 Power snatches
75 D/us

Rx – 62.5/42.5
Int – 50/35, CTB pull ups
Sc – 40/30, Strict assisted pull ups, single skips

Accessories
Bent Over Row (4 x 4 @85%)
Metcon
3 x 14
Cable pull aparts (tough weight)
superset with
3 x 6
Artch hold W to Y (1.25kg plates)

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