CrossFit WOD, May 17, 2019


Friday 17/05/2019

Movement Prep
2 Rounds
20 single leg hip extension plate sliders (10each side)
20sec couch stretch each side
15 Russian kb swings

Strength & Conditioning
Split Jerk (6 x 3 @80%)
10 minutes to get through 6 sets of 3, work form the floor and focus on technique and retention. Adjust % if needed

Metcon
Metcon (Time)
14 Rounds for time
20 Alt db Hang clean & jerk
12 single arm oh db lunges
8 CTB pull ups

Rx – 22.5/15, CTB
Int – 15/10, Pull ups
Sc – 15/10, Ring rows

* this is a round for round workout, push movement threshold but maintain form and look to recover well between sets.

Accessories
Bench Press (3 x 6 @80%)
Metcon
4 Rounds
16 Preacher curls
20 Tricep cable extensions

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….