CrossFit WOD, April 9, 2019


Tuesday 09/04/2019

Movement Prep
3min EMOM
10 jump squats
5 push ups
7 Hollow rocks

Skills
Barbell and dowl snatch work

Strength & Conditioning
Metcon (4 Rounds for reps)
Every 4 Minutes for 4 Rounds
300m Row/ 800m AAB
Max unbroken Hang power snatches

2 Rounds will be Rowing
2 Rounds will be assault bike

Metcon
Metcon (Time)
5 Rounds
30 D/us
12 Wall balls 9/6
8 ALT Db snatches
6 strict pull ups

Rx – 25/20
Int – 22.5/15
Sc – 15/10

Accessories
Barbell Row (4 x 10 @RPE 7 )
between each set 30sec hanging L hold
Metcon (7 Rounds for reps)
7 x 100m 85% Sprint efforts (true form)

1 Minute rest between efforts

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