CrossFit WOD, May 29, 2019


Wednesday 29/05/2019

Movement Prep
2 Rounds
20m burpee broad jumps
10 single leg banded ankle flexion (band at knee pull knee out)
20sec wall facing squat hold (arms extended overhead)

Strength & Conditioning
Back Squat (5 x 2 @90%)

Metcon
Metcon (Weight)
EMOM
2 Power Snatches @85%

1 minute change over time

Metcon (AMRAP – Rounds and Reps)
INC ladder
2-4-6-8-10-12 etc
Deadlifts
strict HSPUS
* each round will finish with 100m Run

Rx – 100/65
Int – 80/50, 12cm handstand reduction
Sc – 65/45, pike HSPUS off box

Accessories
Bent Over Row (5 x 3 @85%)
3,1,x,1 tempo
Metcon
4 x 6
w,t,y arch hold plate drill
superset each set with
6 roller thoracic press out against wall

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