CrossFit WOD, September 2, 2019


Monday 2/9/2019

Pre class Prep
75/50 cal AAB
10 Wall angels
* 60-90 sec per movement
Banded external & internal rotaion above shoulder
Above head wall cars (controled articular rotation) can use sliders if needed

Movement Prep
Coach led-
– short mobility & movement prep

Skills
– bar work / pressing
– bar efficiency

Strength & Conditioning
Shoulder Press (4 x 8 @65%)
between each set 15 hollow to v-up

Metcon
Metcon (AMRAP – Rounds and Reps)
DT Ladder

Every 4 min:

3 Rounds of DT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to overhead

R1: 40/30kg
R2: 60/40kg
R3: 70/45kg
R4: 80/60kg
R5: 90/65kg

Workout is over when you are unable to complete the 3 rounds in the time window

this is an elimination workout. minimum of 12 minutes of work

Accessories
Metcon
10min
Snatch work
– 1 lift off
– 1 snatch pull
– 1 hang squat snatch from below knee

* this is for technique do not exceed 75%

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….