CrossFit WOD, February 12, 2019


Tuesday 12/02/2019

Movement Prep
2 Rounds
300m Run
10 single leg weighted rdls
15 Hollow rocks

1 x 12/9 cal sprint effort 90%

Oly
Metcon (4 Rounds for reps)
4 Rounds 2minute cap
12/9 calories
10 Thrusters

Rx – 52.5/35
Int – 42.5/30
Sc – 30/20

* this will be done in pairs person 1 0-2 min person 2, 2-4 min and so on until 4 rounds are completed. this should be a sprint 95-100% efforts. Record each rounds time.

Metcon
Metcon (Time)
800m Run
40 Deadlifts
25 HRPUS
30 Back Squats
25 HRPUS
20 Front squats
25 HRPUS
10 Oh lunges

Rx – M – 80, 60, 40
F – 50, 40, 30
Int – M – 60, 50, 40
F – 40, 30, 25
Sc – M – 50, 40, 30
F – 30, 25, 20

Accessories
Open prep
2 x (8 x 20sec on 10 seconds off)
Wall Ball tabata
Rnd 1 9/6kg wall ball
Rnd 2 15/9 kg wall ball

Non Open
3 Rounds
10 single leg step ups (5 second negative)
20m monster walk
30second Sorenson hold

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