CrossFit WOD, August 9, 2019


Friday 9/08/2019

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

Movement Prep
clean & jerk warm up
5 Romanian clean grip deadlifts
5 Clean Pulls
5 Front Squats
5 Hang clean + Press
5 Squat clean + Push jerk
5 Power clean + Split jerk

2 Rounds through with empty bar

Strength & Conditioning
Clean (1 Rep clean )
Paired working 1 for 1
M 70-80-90-100-105-110-115-120-125-130-135-140
F 45-50-55-60-65-70-72.5-75-77.5-80-82.5-85
Metcon (Time)
5 Cleans for time

Rx – 100/65
Int – 85/55
Sc – 70/45

Metcon
Metcon (Time)
800m Row
66 Kb jerks 16/12 (x2)
40m Handstand walk / 60 shoulder taps

Start in waves once the athlete is off the rower next athlete can start

Accessories
Metcon (Time)
52m sled sprint
18 bar muscle ups / 18ctb or pull ups for scailing
52m sled sprint

20/empty

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