CrossFit WOD, May 20, 2019


Monday 20/05/2019

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 (4 x 4 @85%)

Metcon
Metcon (Weight)
EMOM
2 Squat Cleans @ 80%

1 minute to change bar
Metcon (Time)
As far as possible
50 Burpee over bar
50 Pull ups
50/35 calories

Rx – 50reps
Int – 40reps
Sc – 40reps and ring rows

Accessories
4 x 6 (tough weight)
Sorrenson hold kettle bell rows

4 x 4 Snatch Pulls @90% 2second pause at knees(work on acceleration through 2nd pull – increase in speed = increase in power)

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