CrossFit WOD, September 16, 2019


Monday 16/9/2019

Pre class Prep
75/50 cal AAB
5-8 min of clean work
– Lift offs
– Role throughs
– Pull unders
– halting full cleans (3 halts positions 1-2&3)

Movement Prep
Coach led-
– short mobility & movement prep

Skills
– bar work / pressing
– bar efficiency

Gymnastic strength focus
Metcon
4 Rounds
A1 – 5-8 Strict pull ups (2,1,x,1)
A2 – 8-12 Dumbell z press (2,1,x,1)

4 Rounds
B1 – 5-8 Strict Ring dips (2,1,x,1)
B2 – 8-12 Ring Rows (2,1,x,1)

Focus on quality we are building on fundamentals

Metcon
Metcon (AMRAP – Reps)
Every 3min until failure: ⁣

From 0:00-3:00⁣
2 rounds of:⁣
6 Squat Cleans @ 62.5/42.5 ⁣
6 TTB

From 3:00-6:00⁣
2 rounds of:⁣
7 Squat Cleans @ 62.5/42.5 ⁣
9 TTB

From 6:00-9:00⁣
2 rounds of:⁣
8 Squat Cleans @ 62.5/42.5 ⁣
12 TTB

Etc., following same pattern until you fail to complete both rounds

Rx – 62.5/42.5 , ttb⁣
Int – 50/35, Knees to elbows
Sc – 40/30, Toes to 90*

Accessories
Metcon
4 Rounds
40 second sorrenson hold
15m heavy sled walk
24 Hollow rocks

this piece is for efficiency not time

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