CrossFit WOD, June 15, 2019


Saturday 15/06/2019

Movement Prep
2 Rounds
30 single skips 20 d/us
10 Hanging shrugs
20 cross body leg swings
10 heavy russian kb swings (use hips)

* 2minutes for any specific stretching or band prep you may need

Strength & Conditioning
Metcon (Time)
Working in Pairs MM – FF
For time (15min cap)
12 Rounds
DB DT variation 2 x 22,5/15
12 deadlifts
9 hang cleans
6 shoulder to overhead

5 synchronized burpees to be completed before the same sex pair completes 1 round each. Then pairs will switch continue in this fashion until 12 rounds are completed as 3 rounds by each athlete. The non working athletes will be sharing a weighted plank 15/10kg if the plate is to every touch the ground a 5 syncro strict pull up penalty will apply for all 4 athletes.

Metcon
Metcon (AMRAP – Rounds and Reps)
MM -FF (round for round)
6min AMRAP
7 Snatches 42.5/30
7m OH walking lunge
7 TTB
7M OH walking lunge
Metcon (Calories)
6min Max cal Row

1 Rower between 2 athletes switch as needed.

Accessories
Back day
4 sets
– 8 seated row
– 20 banded pull aparts

– 8 Bent over barbel rows
– 8 Cable crossovers

– 8 ghd back extensions
– 30sec arch hold (hold something between feet)

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