CrossFit WOD, April 23, 2019


Tuesday 23/04/2019

Movement Prep
1 Round
300m run
20m bear carwl
5 close grip push ups
5 wide grip push ups

Strength & Conditioning
Metcon (AMRAP – Rounds and Reps)
3 Rounds EMOM
1 – 24 Hollow Rocks
2 – 20-30 Push ups
3 – 20 TTB
4 – 4 Deadball over shoulder (tough weight)

Rx – As stated
Int – toes to 90* (hollow variation)
Sc – Knee raises, push ups from knees

* max 12 rounds

Metcon
Metcon (AMRAP – Rounds and Reps)
12 KB snatches (6 each side)
24 Front rack kb lunges
12 Burpee box jumps 24,20"

Rx – 24/16, jump all aspects of BBJ
Int – 16/12, only jump box
Sc – 12/8, step any aspect of the BBJ

Accessories
Farmer’s Carry (4 x 30m (As heavy as form allows))
between each set 30sec hanging L hold
Metcon (Time)
4 Rounds
400m Row
12m Handstand walk

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