CrossFit WOD, August 19, 2019


Monday 19/8/2019

Pre class Prep
75/50 cal AAB
10 Wall angels
* 60-90 sec per movement
Banded external & internal rotaion above shoulder
Above head wall cars (controled articular rotation) can use sliders if needed

Movement Prep
Coach led-
Skills
– bar work
– muscle up practice
tech
– sumo dead lift
– hang snatch work

Strength & Conditioning
Metcon (AMRAP – Rounds)
9 Min EMOM
1 – 12 Hang power snatches
2 – 14 Bar facing burpees
3 – 18 Goblet squats

Rx – 52.5/35, kb 24/16
Int – 40/30, kb 16/12
Sc – 30/20 , kb 12,8

* move smooth & consistently to earn rest
* you are scored on the amount of rounds you can complete to standard

Metcon
Metcon (Time)
Buy In 1000m Row
3 Rounds
12 Sumo Deadlifts
10 Kb snatches
8 Bar muscle ups

Rx – 100/65, kb 24/16
Int – 80/55, kb 16/12
Sc – 60/40, kb 12/8

– manage grip fatigue and keep rest breaks small
– 4 movements with hip hinge so hold form sloppy movements patterns will mean rounds get slower and sets get smaller if not failed reps.

Coach – stagger buy in & buy out even mid round Row to help manage numbers and keep all athletes rowing.

Accessories
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
1 Pegboard / 4 peg pull ups
8 Ghd sit ups
6 Strict parallet pike push ups (from box)

can use dumbbells on plates for parallets if needed to help find a sutable range.

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….