CrossFit WOD, October 11, 2019


Friday 11/10/2019

Pre class Prep
2 x
3 Minute skip (use all styles)
60 sec each position
– bound angel
– straddle
– couch stretch

Movement Prep
Coach led
– Barbell work (position, speed, catch)
– Barbell cycling for clean & jerks
– TTB set management and efficiency

Strength & Conditioning
Shoulder Press (4 x 6 )
Key notes
– Have a set up routine
– brace & breath
– Timing (smooth and strong)

* Between each set 20 Hollow rocks

Metcon
Metcon (Time)
For time
3 Rounds
10 sync pistols
10 Sync TTB
40 Suitcase deadlifts
2 x 100m Farmers carry
50/40 Cal AAB

Rx – 64/48
Int – 48/32

Accessories
Metcon
Bro Sesh!!!

3 x 12
Bench press @70/40
– finish each set with max unbroken push ups @ 3,3,x,1 tempo

into
3 Rounds
16 Preacher curl (tough weight)
16 Db hammer curls (8each side)
20 banded curls

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