CrossFit WOD, June 12, 2019


Wednesday 12/06/2019

Movement Prep
2 Rounds
200m Run
20 second squat hold with overhead reach
10m lunge with (drop through and rotation)
20 pulse squats narrow stance

Strength & Conditioning
Back Squat (4 x 3 @90%)

Metcon
Metcon (Weight)
EMOM
1 Power Snatch @90%

1 minute change over time

Metcon (AMRAP – Rounds and Reps)
AMRAP
400m Run
16 AKB swings
32 Air squats
16 Push ups

Rx – 32/24
Int – 24/16, (banded push ups)
Sc – 16/12, push ups from toes

Run should be slightly faster than ideal pace, look to recover heart rate on the kb swings and squats (time breathing with each rep)

Accessories
100m Row (Time)
100m Row

10 x 100m Sprints
* rest 1 minute between efforts

( focus should be as few strokes as possible with as much power as possible)

Metcon
4 Rounds
10 cable pull aparts (high to low)
30 second free standing head stand
6 tempo pistol squats (as slow as possible)

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