CrossFit WOD, May 23, 2019


Thursday 23/05/2019

Movement Prep
2 Rounds
20 Toe plate taps
20m High knees
20m Leg openers and closes

Metcon
Metcon (Time)
120/80 cal Row
100 sit-ups
80 box jump overs 24/16
60 back rack barbell lunges
40 Hang power cleans
20 Ring muscle ups
100m tyre push

Rx – 62.5/42.5
Int – 52.5/35
Sc – 40/30
Metcon (AMRAP – Reps)
With any remaining time –
Max Ring dips

Accessories
Sled push (4 x 50m @85%)
100m Sled push For load

no more than 5 seconds rest at turns
Metcon
5 x 2 @75%
Snatching off blocks (out of pocket position)

* Focus on hip contact and tidy bar path (hip contact can hider your snatch if it deflects from the bar path)

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