CrossFit WOD, August 23, 2019


Friday 23/08/2019
We are holding our second CrossFit competition on 24th August – no classes available on the day!

Pre class Prep
1000m Skii
Pigeon 60-90 each side
Couch Stretch x 60-90 seconds per side
goblet squat with extension (plate overhead) 60-90 seconds

Movement Prep
Coach led
– Box work
– Wall balls work form knees
– Bar clean work
– split jerk work

Metcon
Metcon (AMRAP – Rounds and Reps)
(Partnered)
2-3-4-5-6-7-8 (add 1 rep each round)
Hang clean & jerk
burpee box jump overs 24/20"
Wall balls

Flow – athlete 1 will follow athletes 2 with the same reps. athletes can start once there partner picks up the wall ball.

Strength & Conditioning
Clean and Jerk (build to tough)
hang clean & jerk

Accessories
Metcon (Time)
3 Rounds
500m Row
20m Sled rope pull (tough weight)

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