CrossFit WOD, July 9, 2019

Tuesday 9th July 2019

Warm-up
Warm-up
2 rounds
12/9 calorie row
10 KB swings
10 hollow rocks
10 dislocates
5 burpee over KB

3 min pushing EMOM, plate GTOH between sets.

Starting with gymnastics work/progression then moving into some fast barbell cycling. Look to move fast with good form on the barbell. Remember when catching the barbell the rep must finish with legs locked and elbows in front of the bar to finish each rep.

Gymnastics
Metcon
7 min EMOM of T2B

Pick a challenging UNBROKEN rep range, no more than 12.

If you struggle with T2B go, kipping high feet or kipping knee raise.

If you struggle with kipping use this time to do an EMOM of kip swings to get yourself used to the movement and get some volume into your hands.

Metcon
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP
27 hang power cleans 40/30kg
27 bar over burpees
27/21 cal row

4 min rest

4 min AMRAP
21 hang power cleans 50/35kg
21 bar over burpees
21/15 cal row

4 min rest

4 min AMRAP
15 hang power cleans 60/40kg
15 bar over burpees
15/12 cal row

Score is total rounds and reps. For example if you scored
1+2
1+10
1+12 your total score would be 3+24.

Pick a weight that you can cycle for at least half of the reps each amrap. Ideally you don’t want to be breaking more than once.
These should be fast and gassy.
Partner up, one goes on zero the next goes in the first athletes rest.