CrossFit WOD, June 28, 2019


Friday 28/06/2019

Movement Prep
Agility team drills

Strength & Conditioning
Metcon (Time)
Team of 3
60 kb snatches
60 Front squats
60 TTB
60 Pistol squats

* all movements to be sycro for 2 athletes the 3rd athlete will be resting.

Rx – 60/40, 24/16
Int – 50/35, 16/12
Sc -40/30, DB hang 15/10
Metcon (Time)
14min Running clock for A & B
Team of 3
6 Rounds
8 Strict HSPU’S
6 Ring muscle ups
3 Power cleans

Rx – 110/72.5
Int – 90/60, Ring pull ups
Sc – 70/45, burpee ring touch

* 2 consecutive rounds for each athlete

Metcon (Distance)
Max distance Row

* once athlete 1 finishes their 2 rounds they can start rowing as athlete 2 finishes they can assist and as athlete 3 finishes they can also start assisting for any remaining time.

Accessories
Bench Press (find heavy single )
Metcon
3 x 21s
Barbell curls

end of each set max gun hold 15/10kg plate

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