CrossFit WOD, October 5, 2019


Saturday 05/10/2019

Pre class Prep
1 x
800m Run
40m toy soldiers
20 nordic curls

Movement Prep
Deadlift prep
– bracing
– hamstrings
– pattern
Burpee work
Hang work

Strength & Conditioning
Metcon (AMRAP – Reps)
4Min EMOM
8 Deadlifts 100/65

2min rest

4min EMOM
5 Deadlifts 120/80

Metcon
Metcon (Time)
80 D/us
20 toes through rings
20 Hang power snatches
20 Overhead squats
20 Hang power snatches
20 Toes through rings
80 D/us

Rx – 42.5/30
Int – 30/20
scaled – may use a front squat

Accessories
Metcon (2 Rounds for reps)
2 x max Unbroken
strict HSPU’S
Metcon (AMRAP – Reps)
2 x Max unbroken
Ring muscle ups

* scale to transition work

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