CrossFit WOD, July 31, 2019


Wednesday 31/07/2019

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
Metcon
6min EMOM
1 – 2 Turkish get-ups
2 – 3 kb Russian swings, 3 kb press, 3 kb snatch (done as single-arm flow must perform on both sides)
Snatch (build to tough )
1 Snatch pull
1 Hang Power Snatch

Metcon
Metcon (Time)
Buy in – 10 Bar muscle ups

60 Alt db hang clean & jerks
2 Legless Rope climbs
40 db hang clean
2 Legless Rope climbs

Buy out – 10 bar muscle ups

Rx – 22.5/15
Int – 15/10
Sc – 10/ under

* scale muscle up buy in to 10 burpee toes to bar

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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