CrossFit WOD, October 15, 2018


Monday 15/10/2018

Movement Prep
2 Rounds
12/9 calories
20sec banded push up drill
20sec banded external rotation
10 squat hold with reach up

* clean technique with coach

Strength & Conditioning
Metcon (Weight)
3 – Snatch press
3 – Snatch balance
3 – Oh squats

4 rounds every 2 minutes, ensure form and start at a working weight dont waste early rounds.

Metcon
Metcon (AMRAP – Rounds and Reps)
30 D/us
9 TTB
6 Burpee box jump overs 24,20
3 Snatches 70/45

Focus is quality on snatches under fatigue hold form and avould misses/ sloppy reps.

Accessories
every minute until failure
5m-10m-15m-20m-25m-30m ETC

RX Scal
HS walk Shoulder taps (double in reps)

5minutes of butterfly/ kipping skill work
Kipping (kip,kip,regrip)
Butterfly (from box one leg on box focus on patterns)

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