CrossFit WOD, January 30, 2019


Wednesday 30/1/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
2 Rounds
60 single skips
20 sec goblet squat
10 down up kb strict press (5 each side)
4 elephant push ups

Strength & Conditioning
Metcon (AMRAP – Rounds)
E2MOM
1 – 16 STOH @50%
2 – 30 Hollow rocks, 15 arch rocks

Metcon
Metcon (Time)
Buy in 50/35 calories

3 Rounds
6 Squat Snatches
12 CTB
18 Box jumps overs

Rx + – 75/50, CTB
Rx – 62.5/42.5, CTB
Int – 50/35, Pull-ups
Sc – 40/30 power snatch oh squat, 6 strict pull-ups

Accessories
3 x
2minute
hamstring glute bridge (1min rest)

3 x 50m
sandbag bear hug carry (as heavy as possible)

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