CrossFit WOD, September 27, 2019


Friday 27/09/2019

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
– Barbell work (position, speed, catch)
– Barbell cycling for clean & jerks
– TTB set management and efficiency

Strength & Conditioning
High-Hang Clean (6 x 1 – 5 x 1 – 4 x 1 )
Squat Clean
6 x 1 @75%
5 x 1 @80%
4 x 1 @85%

* This drill is to focus on speed (this is also your position you should return too when coming down from overhead).

Metcon
Metcon (Time)
19.4 Variation
3 Rounds
10 Clean & jerks
12 TTB

3 Minutes rest

3 Rounds
10 clean & jerks
7 bar muscle-ups

Rx – 50/35
Int – 40/30, knees to 90*, burpee pull ups

Accessories
Metcon (Time)
!BRO SESH!
200 Empty bar Curls
* every break 5 high box jumps

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