CrossFit WOD, September 23, 2019


Monday 23/9/2019

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
3 Rounds
A1 – 4-7 Strict pull ups (4,1,x,1)
A2 – 6-10 Dumbell z press (4,1,x,1)

3 Rounds
B1 – 4-7 Strict Ring dips (4,1,x,1)
B2 – 6-10 Ring Rows (4,1,x,1)

Focus on quality we are building on fundamentals

Metcon
Metcon (4 Rounds for reps)
4 Rounds
3min on 1 min Rest
100 D/us
20 Pistol squats
max power cleans

Rx – 90/60
Int – 75/50
Sc – 60/40, Air squats

* you are only scored on the number of completed cleans

Accessories
Metcon
3 Rounds
60 second sorrenson hold
30m heavy sled push (walk heel to ground)
60 second Plank

this piece is for efficiency not time

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