CrossFit WOD, September 20, 2019


Friday 20/09/2019

Pre class Prep
1000m Skii
Pigeon 60-90 each side
Couch Stretch x 60-90 seconds per side
goblet squat with extension (plate overhead) 60-90 seconds

Movement Prep
Coach led
– Box work
– Wall balls work form knees
– Bar clean work
– split jerk work

Strength & Conditioning
Snatch (6 x 1 – 5 x 1 – 4 x 1 )
Squat Snatch
6 x 1 @75%
5 x 1 @80%
4 x 1 @85%

Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

200ft – 60m (up & back 3 times)
– the dumbbell can be held anywhere but off the legs
– HRPU’S for scaling and bear crawl for scaling

Accessories
Metcon
!BOOTY SESH!
3 Rounds
12 Barbell hip thrusts
12 Banded kick backs (off rig)
30 seated banded clam pulses

2 Rounds
30 sec star plank each side
15 later banded kick outs (each side off rig)
60 second weighted glute bridge

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