CrossFit WOD, August 7, 2019


Wednesday 07/08/2019

Pre class Prep
1km Row
1 minute bound angel against wall
1 minute sumo goblet squat

Movement Prep
2 Rounds
EMOM
1 – 3 Single arm swings, 3 Single arm cleans, 3 Single arm press (perform on each arm as complex)
2 – 30 kb halos (15 each way)
3 – Goblet squat hold

Strength & Conditioning
Metcon (Weight)
Double Kb Overhead lunge

4 x 12 (as heavy as form allows)

Scaled – Double KB front rack lunge

– for weight to count it must be completed for all 4 sets

Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

– must alternate pistols
– chin must be over the bar for pull up to count
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

Accessories
Metcon (Weight)
5 x 3 Power Cleans @85%

* pause in the catch for 3 seconds before standing
* focus on meeting the bar & fast elbows
* wider grip can increase turnover speed

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