CrossFit WOD, October 10, 2018


Wednesday 10/10/2018

Movement Prep
2 rounds
15/12 calories
6 turkish get ups (light)
6 banded shoulder glides
6 sumo squats with toe touch
20sec arch hold

Strength & Conditioning
Metcon (AMRAP – Rounds and Reps)
250/200m Row
14 Kb snatches 24/16
20m Oh kb lunge 24/16
Metcon (AMRAP – Rounds and Reps)
200m sandbag run 30/20
10 deadball over shoulder 45/25
Metcon (AMRAP – Rounds and Reps)
20/14 Cal AAB
10 push press 60/40
5 Front squats 60/40

Metcon
Metcon (AMRAP – Reps)
Max thrusters 42.5/30
* every break complete
5 push ups
10 sit ups
15 air squats

hold form smooth is fast

Accessories
Split Jerk (3-3-3-3-3-3 @ 75%)
Focus on technique, work from jerk blocks and keep constant form this is for quality.

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