CrossFit WOD, July 24, 2019


Wednesday 24/07/2019

Pre class Prep
1km Row
1 minute bound angel against wall
1 minute sumo goblet squat

Movement Prep
2 Rounds
EMOM
1 – 14 Pulse squats, 10 jump squats
2 – 20sec side plank each side
3 – 20sec single-leg hip Extention each side (isometric hold with leg angle @ 140*) targeting hamstrings

Strength & Conditioning
Back Squat (10-10-5-5-3-3)
Building to a touch 3
* this is a strength maintenance piece its not about hitting a 3rm

Notes: 12minute running clock groups to move through at their own pace!

Metcon
Metcon (Time)
3 Rounds
400m Run
7 Power cleans
14 BFB

Rx – 85/55
Int – 70/45
Sc – 60/40

Accessories
Snatch Pull (4 x 4 @105%)
off the blocks, should be starting at the knee.

Notes: Look to create power from the hips don’t hyperextend but be explosive

Metcon (Time)
Every 2 min for 5 Rounds
7 Front squats 60/40
7 Strict pull ups

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