CrossFit WOD, October 4, 2019


Friday 4/10/2019

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
Squat Clean and Jerk (Build to tough single for the day )
Key notes
– Have a set up routine
– brace & breath
– Timing (smooth and strong)

Metcon
Metcon (Time)
For time
25-20-15-10
Row cals
16-12-8-4
Burpee over bar
8-6-4-2
Squat Cleans

Rx – 70/45
Int – 60/40
Sc – 50/35

Accessories
Metcon
!BOOTY SESH!
2 x
A1 – 12 ghd back extention
A2 – 20 Glute bridge clam pulses

2 x
B1 – 12 Banded hip thrusts (off bench)
B2 – 20 sec single leg glute bridge (each side)

Finisher
Complex
3 Rounds
10 Banded box squats (fully sit and stand band just above knees)
20 seated clam pulses
8 Banded box squats
16 seated clam pulses
6 Banded box squats
12 seated clam pulses

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