CrossFit WOD, May 13, 2019


Monday 13/05/2019

Movement Prep
2 Rounds
9/6 calories
20 sec goblet squat hold
10 pulse kb squats

* take some time to mobilize your front rack while you warm up

Strength & Conditioning
Front Squat (3 x 6 @80%)

Metcon
Metcon (Time)
EMOM
2 Power cleans @ 80%

1 minute to change bar
straight into
* enter weight in comments and 5 minutes for time if you managed to complete all 5 minutes
Metcon (Time)
75 D/us
30 Oh squats
15 TTB
50 D/us
20 Oh squats
12 TTB
30 D/us
10 Oh squats
10 TTB

Rx – 42.5/30
Int – 30/20
Sc – 20/15

Accessories
3 x 8 (tough weight)
Sorrenson hold kettle bell rows

6 x 2
Snatch Pulls @90% (work on acceleration through 2nd pull – increase in speed = increase in power)

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