CrossFit WOD, January 8, 2019


Tuesday 08/01/2019

Movement Prep
2 Rounds
300m Run
10 each leg weighted rdls
4 snatch pulls
4 snatch balance
4 snatch lands 6"

Oly
Squat Snatch (5 x 4 @65-70%)
Touch and go focus on cycling

* Between each set 10 arch rocks / 20sec arch hold

Metcon
Metcon (Time)
300m run
12 Hang Power Snatch
24 Calories
300m run
9 Hang Power Snatch
18 Calories
300m run
6 Hang Power Snatch
12 Calories
300m run

Rx – 52.5/35
Int – 40/30
Sc – 35/20

Accessories
4 Rounds
20 ghd sit ups
15 Bench press @ 55%
10 Single leg kb step ups (tempo negative)

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