CrossFit WOD, October 29, 2018


Monday 29/10/2018
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Movement Prep
2 Rounds
200m Run
10 Cosac squats
10 Polaf press
10 Sumo Squats with toe touch

Strength & Conditioning
Metcon (Weight)
Every 2 Minutes 5 Rounds
1 Snatch hang shrug
1 Hang Power
1 Power Snatch
1 Oh squats

start at 65% increase every 2 minutes

Metcon
Metcon (AMRAP – Rounds and Reps)
2 Rounds
50ft Kb lunge
16 TTB
8 Kb hang clean & jerk
then
2 Rounds
50ft Kb lunge
16 Pull Ups
8 Kb hang clean & jerk

Rx Int/sc
Kb 24/16 Kb 16/12

Accessories
Look to be better than last week

4 x 2minute
Deadball front rack holds (AHAP)
rest as neeeded

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

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