CrossFit WOD, May 30, 2019


Thursday 30/05/2019

Movement Prep
2 Rounds
30 single skips
10 scorpions
20 heel pumps
5 tuck jumps (kness to chest soft landing)

Metcon
Metcon (Time)
800m Run
40 Wall balls
30 KB sumo deadlift high pulls
20 HRPU’S
10 Bar muscle ups
800m Run
40 Wall balls
30 Kb Hang Snatches
20 Ring dips
10 Ring muscle ups
800m Run
40 Wall Balls
30 Oh kb lunges
20 HRPU’S
10 Bar muscle ups

Rx – 24/16, as above
Int – 16/12, Box or banded muscle ups
Sc – 12/8, strict pull ups supine grip

Accessories
Sled push (4 x 50m @85%)
100m Sled push For load

2 Rounds sled push
2 Rounds sled pull (straps and walk backwards)
Metcon
5 x 3 @75%
Snatching off blocks (from hang)
4-second pause in catch

* Focus on hip contact and tidy bar path (hip contact can hider your snatch if it deflects from the bar path)

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