CrossFit WOD, October 9, 2019


Wednesday 09/10/2019

Pre class Prep
800m Steady Run
2 Rounds
10 of each
– snatch press
– snatch balance
– sots press (snatch grip)
– Wall angels (band between hands)

Movement Prep
Coach Led
Skills –
D/us
Snatch
Barbel cycling
Oh squat

Strength & Conditioning
Metcon (Weight)
Every 90 seconds for 5 sets
5 Touch & go Power snatches

Hold form, work same weight across sets

Metcon
Metcon (4 Rounds for reps)
4 Rounds
3Min ON 1min OFF

AMRAP
45 D/us
7 Hang Power snatch
7 Box jump overs 24/20"
7 Oh squats

Rx – 42.5/30
Int – 30/20
Sc – Hang clean & front squat

Accessories
Metcon
A1
4 min (set reps per minute target)
Max strict pull-ups (must have an eccentric)

B1
4Min
– kipping skill work (kip & regrip, timing, midline control)

C1
4min
– Butterfly pull-ups work (chest to bar for the last 2min if you have them)

Metcon
50/40 cal AAB
Recovery pace

(for those doing the open)

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