CrossFit WOD, August 31, 2019


31/08/2019

Movement Prep
calories
shoulder mobility ( banded work )
pistol work
squat snatch tech

Metcon
Team of 3

Metcon (Time)
Team of 3

Buy in: 108m handstand walk
into
99 push ups
90 pistols
81 Aks 32/24kgs
72 box jumps
63 shoulder to overhead 62.5/40kgs
54 Burpee to pull up
45 squat snatches 62.5/40kgs
36 heavy dead ball over bar
27 bar muscle ups
18 Burpee knees to elbow
9 Devils press (each) 22.5/15kgs

*buy out 500 m sandbag run

– run is together with 1 bag share the carry as needed
-Scaled options for bar muscle ups can do strict ring pull ups / or strict ctb if can
– Handstand walk for scaled can do lateral walks along the wall or wheel barrows (focus on tight mid-line)

Accessories
tri set
3 x 15 barbell bent over rows
3 x 20 ghd sit ups
3 x 200m sprints on ski erg

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