CrossFit WOD, October 2, 2019


Wednesday 2/10/2019

Pre class Prep
2 set of tabata (10 on 20 off)
AAB
into
Banded prep
– hips (low dragon, pigeon, duck walk)
– back (goodmornings, straddle sit ups, polaf press)

Movement Prep
Coach Led
– Hollow and core drills
– Ring and gymnastic work
– Squat prep

Metcon
Metcon (AMRAP – Reps)
12 Wall balls 9/6
10 Alt db snatches

Rx – 25/15
Int – 20/10

2 Minute rest between efforts

1-Mile Run (Time)
Max Effort 1-Mile Run

Strength & Conditioning
Power Snatch (6 x 1@70% 5×1@75% 4 x 1@80% 3 x 1@85% 2 x 1@90%)
focus on technique do not increase weight if form starts to break down.
Key point
– push through the floor
– pull under the bar after full extension

Accessories
Metcon
A1
4 x 6 @40%
Jerk balance

A2
8 Polaf press from 90* squat (8 each way)

Metcon (3 Rounds for reps)
3 x 30/24 cal AAB
2min rest between efforts

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