CrossFit WOD, July 26, 2019

Friday 26/07/2019

Pre class Prep
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
goblet squat 60-90 seconds

Movement Prep
2 Rounds
200m Run
20 Banded pull aparts
10 broomstick pass through (palms up)
20 sec rig hand into 4 strict pull ups

Strength & Conditioning
Metcon (3 Rounds for reps)
60on 60off 4 minutes per movement (paired & work opposite)
1 – 12/9 cal AAB, max AKB swings 24/16
2 – 20sec support hold, max ring dips
3 – 20sec Rig hang, max pull ups

movements are to be performed under fatigue, although you are scored on reps look to not breakdown technique

Metcon (Time)
(paired share work as needed)
30 Thrusters 42.5/30
25 Thrusters 52.5/35
20 Thrusters 62.5/40
15 Thrusters 72.5/47.5
10 Thrusters 82.5/55
5 Thrusters 92.5/60

Rx – as stated
Int – finishing at 72.5/47.5
Sc – finish @ 62.5/40
Metcon (AMRAP – Rounds)
With any remaining time complete as a complex (work round for round)
3 – TTB
3- CTB
3 – TTB

scale as needed but needs to remain a complex, your ability to transition between movements without releasing the bar is determined by the amount of contol you have of your movements.

4 x 25m
deadball carry (AHAP)

4 x
12 Suitcase deadlifts
25m Farmers carry

4 x 30sec
Max weight Plank

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