CrossFit WOD, May 27, 2019


Monday 27/05/2019

Movement Prep
2 Rounds
200m Run
20 glute bridge banded pulses
30 sec goblet squat hold (add weight shift)

* take some time to mobilize your front rack while you warm up

Strength & Conditioning
Front Squat (5 x 2 @90%)

Metcon
Metcon (Weight)
EMOM
2 Power Cleans @ 85%

1 minute to change bar
Metcon (4 Rounds for reps)
4 x (2minutes On 1 minute off)
45 D/us
7 Burpee over bar
4 strict pull ups

interval work means you can work at an uncomfortable pace knowing you have programmed rest blocks.

Accessories
4 x 8
Weighted good mornings (tough but a tempo must be kept)

4 x 2 @90%
3 Position clean pull
(full,hang,high hang)

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