CrossFit WOD, July 20, 2019


20/07/2019

Movement Prep
– Hamstring isometric holds
– nordic curls
– single leg rdls
– goblet squat / squat pulses

Strength & Conditioning
Clean Pull (4 x 4 @ 110%)
Work on being smooth off the floor and powerfull from the knees.
Squat Clean (Every 30 seconds for 10 Rounds )
1 Rep @ 85%

Metcon
Metcon (Time)
4 Rounds for time
10 hang squat cleans
14 pistol squats (alternating) / cosac for progression
10 TTB
200m Run

Rx – 60/40, 24/16
Int – 50/35, 16/12
Sc – 40/30, 12/8

Accessories
4 Rounds
18/12 cal AAB
1 Pegboard ascent

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