CrossFit WOD, August 30, 2019


Friday 30/08/2019

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

Strength & Conditioning
Clean and Jerk (3 x 1 – 3 x 1 – 3 x 1 )
Squat clean and jerk
3 x 1 @75%
3 x 1 @80%
3 x 1 @85%

Metcon
Metcon (Time)
(Paired)
Buy in 100/70cal Row
3 Rounds
30 ALT db snatches (syncro)
20 Wall balls 9/6 (syncro)

Share the buy in then move into syncro movements, some teams may do this as a buy out.

Accessories
Metcon
3 Rounds
1 Pegboard Ascent
6 Strict rope pull ups
12 GHD sit ups

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….