CrossFit WOD, August 26, 2019


Monday 26/8/2019

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-
– short mobility & movement prep

Skills
– bar work / snatch
– Ring skills / efficiency and set break down tips

Strength & Conditioning
Metcon (Weight)
Every 30 seconds
1 Power Snatch
1 Hang Squat snatch

* increase load every 2 minutes / 4 lifts

* Move well, look to only increase if you can hold form. i.e movement quality and standards

Metcon
Metcon (Time)
For Time
21-15-9 reps of:
Thrusters (40/30kg)
Pull-Ups

15-12-9 reps of:
Thrusters (50/35 kg)
Chest-to-Bar Pull-Ups

12-9-6 reps of:
Thrusters (60/40kg)
Bar Muscle-Ups

Scaling – adjust where needed example may be
40-45-50kg for bar load.
Gymnastics scaling tip
– Ring row, BBT, pull ups
– pull up, ctb, strict pull ups

Accessories
Metcon
10min
Split jerk work off the jerk blocks (do not exceed 70%)

look to feel the bar lift before dropping under. Be patient in the receiving position before standing.

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