CrossFit WOD, April 26, 2019


Friday 26/04/2019
There will be no classes on Saturday 27th April while we host our competition. Please come down and support all participants.
We are closed Anzac Day – 25th April 2019.

Movement Prep
2 Rounds
20 single leg hip extentions
30 sec goblet squat hold
30 sec arch hold
12 Pulse air squats (below 90*)

Strength & Conditioning
Back Squat (3 x 12 @67.5%)

Metcon
Metcon (Time)
(Paired)
300 d/us
* 1 athlete must be holding a hollow hold as soon as this is broken no reps will be counted, switch every 30reps.

(CAP 6MIN)

straight into part B
Metcon (Time)
(Indian File)
30 Alt db snatches
4 Rope climbs
30 Dead-lifts
24 Oh single arm db lunge
30/24 cal AAB

(CAP 20MIN running clock)

Rx – 90/60, 22.5/15, 15ft RC
Int – 70/45, 20/12.5, 12ft RC
Sc – 60/40, 15/10 (can front rack the lunge), Sled pull @75% BW

Accessories
Push Jerk (3 x 12 @67.5%)

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