CrossFit WOD, April 12, 2019


Friday 12/04/2019

Movement Prep
2 Rounds
20 reverse banded bench
5 push ups
7 wall angels
5 burpee tuck jumps

Strength & Conditioning
Bench Press (4 x 10 @65%)

Metcon
Metcon (AMRAP – Rounds)
Paired (share work load)
20 Pistols / Pull ups
20 Power cleans
30 Pistols / pull ups
20 Clean & jerks
40 pistols / pull ups
20 squat cleans

1st round through is pistols 2nd is pull ups with the same rep counts.

Rx – 60/40
Int – 50/35
Sc – 40/30, jumping pull ups

Accessories
4 x
6 strict ttb
20sec parallet L hold
10 ghd sit ups

10 minutes of handstand skill work
– ring skills
– skin the cat
– low ring muscle up turn overs
– hips to rings

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