CrossFit WOD, September 30, 2019


Monday 30/9/2019

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 Ring pull ups (2,1,x,1)
A2 – 6-10 Ring push ups (2,1,x,1)

3 Rounds
B1 – 4-7 Renegade Rows (row eacha arm per rep) (2,1,x,1)
B2 – 6-10 DB Zpress (2,1,x,1)

Focus on quality we are building on fundamentals

Metcon
Metcon (Time)
3 Rounds for time
100 D/us
15 CTB
10 Power cleans

Rx – 90/60, CTB
Int – 75/50, Pull ups
Sc – 60/40, Jumping pull ups

*most of your time should be on the barbell. Adjust volume to suit e.g
70 d/us
10 ctb
10 power cleans

Accessories
Metcon
2 Rounds
90 second sorrenson hold
45m heavy sled push (walk heel to ground)
90 second Plank

this piece is for efficiency not time

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