CrossFit WOD, June 14, 2019


Friday 14/06/2019

Movement Prep
Kb technique work
3 Rounds
4 hanging ring shrugs
4 burpee broad jumps
5 Empty bar squat clean & jerks

Strength & Conditioning
Metcon (Time)
Paired (round for round)
4 Rounds 2 each
45 D/us
30 kb step ups 24/16
20 Kb snatches
10 Burpee kb swing

Rx – 24/16
Int – 16/12
Sc – 12/8
Metcon (AMRAP – Reps)
Paired (share work load look to finish at 95%)
Buy in –
2 x 800m AAB Sprint (0.5miles)

10 Squat clean & jerks 60/40
8 Squat clean & jerks 70/45
6 Squat clean & jerks 80/50
4 Squat clean & jerks 90/60
2 Squat clean & jerk 100/65

* continue increase in 5/2.5kg jumps, 2 reps to be completed before increasing again continue in this fashion until time is up.

you are only scored on reps AAB is a buy in.

Accessories
(Paired)
Metcon (Time)
10 Rope sled pulls @combined body weight (pull together)
2 x 100m deadball carry (tough weight)
10 Rope sled pulls @combined body weight (pull together)
2 x 100m deadball carry (tough weight)
100 Ring rows

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