CrossFit WOD, February 25, 2019


Monday 25/2/2019

Movement Prep
2 Rounds
300m row/ 600m aab
10 broomstick goodmornings
20sec frog balance
5 close grip push ups

Strength & Conditioning
Metcon (4 Rounds for reps)
Every 3 Minutes for 4 Rounds

15 Kipping HSPUS
7 Power cleans

Rx – 72.5/45
Int – 60/40
Sc – 50/35

* this is a speed piece to work on efficiency and pace to earn some rest.

Metcon
Metcon (Time)
4 Rounds for Time
75 d/us
12 Alt db hang clean & jerk
6 Ctb pull ups
12 Alt db snatches

* focus on db skill work smooth is fast.

Rx – 25/20, ctb
Int – 20/15, pull ups
Sc – 15/10, strict pull ups

Accessories
Metcon (Weight)
Open Prep
5 Rounds with 1 minute rest
3 strict HSPU’s to open standard
3 Touch & go power cleans AHAP

Non Open Prep
5 Rounds
9/6 cal row
3 close grip push ups
3 Power cleans tough weight

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