CrossFit WOD, May 15, 2019


Wednesday 15/05/2019

Movement Prep
2 Rounds
12/9 calories
10 banded pull apart
45 second wall sit with adductor squeeze (use wall ball or small med ball)

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

Metcon
Metcon (Weight)
EMOM
2 Power Snatches @80%

1 minute change over time

Metcon (Time)
Buy in –
800m Row

4 Rounds
2 Rope climbs
8 Strict HSPU’S

Buy out –
100m tyre push

Rx – 2 x 24/16 – 15ft rope climb
Int – 2 x 16/12 – 12ft rope climb
Sc – 2 x 12/8 – sled pull

Accessories
Bent Over Row (3 x 6 @80%)
Metcon
3 x 2minute
AAB (with single arm front rack kb hold)
* focus on only nose breathing

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