CrossFit WOD, July 17, 2019


Wednesday 17/07/2019

Pre class Prep
6o seconds per movement
– Jefferson curls
– straddle
– bound angel
– archer
– banded external rotation from a lunge

Movement Prep
2 Rounds
EMOM
1 – 24 Hollow rocks
2 – 10 cosac squats
3 – 50sec goblet hold

Strength & Conditioning
Back Squat (5-5-5-5)
All sets to be tough,
Tempo
2,3,x,1

Oly
Metcon (AMRAP – Reps)
5-7-9-11-13 etc
Clean & Jerks

* continue until failure try and focus on some barbell cycling

Rx – 62.5/42.5
Int – 50/35
Sc – 40/30

Metcon
Metcon (Time)
30 ttb
12m kb Lunge
12 kb Hang cleans
12m kb lunge
20 ttb
12m kb Lunge
12 kb Hang cleans
12m kb lunge
10 ttb
12m kb Lunge
12 kb Hang cleans
12m kb lunge

Rx – 24/16
Int – 16/12
Sc – 12/8

Focus on repeat sets of toes to bar, be smooth and efficient on the kb.

Accessories
Metcon (Time)
3 Rounds
10 second free standing handstand
12m Handstand walk
20 Ghd sit ups

focus on quality of movement, rest as needed between the movement to hold quality, efficiency will allow capacity

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….