CrossFit WOD, June 19, 2019


Wednesday 19/06/2019

Movement Prep
2 Rounds
15 barbel squats
20 second squat hold with overhead reach
10m lunge with (drop through and rotation)
20m banded monster walk

Strength & Conditioning
Back Squat (5 x 1 @95%)

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

1 minute change over time

Metcon (3 Rounds for reps)
Every 4 Minutes for 3 Rounds
24/16 calories
14 Oh squats
7 Burpee over bar

Rx – 60/40
Int – 50/35
Sc – 40/30 (front squat)

Accessories
Metcon (Time)
5 x 200m Row

5 x 200m Sprints
* rest 1 minute between efforts

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

Metcon
4 x 45 second
Heavy deadball hold (above the belly button but below shoulders)
* look to maintain breathing pattern 4,2,4,2

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