CrossFit WOD, October 10, 2019

Thursday 10th October 2019

Warm-up
Warm-up
30/22 calorie row
2 rounds
10 American KB swings
10 press ups

Barbells out and
3 rounds
5 hang power cleans
2 jerks

stretch shoulders, back and hamstrings between the 3 sets.

With the open on friday, those of you who are wanting to go all out, start treating the thursdays as a rest day OR come in do the wod, but SCALE and just look to move well. We will still be posting a word each Thursday as not everyone is doing the open.

Look to go as heavy as form will allow on the first part and look for fast efficient rowing and fast efficient barbell cycling.

Weightlifting
Metcon (Weight)
Build to a heavy

3 Hang power clean
1 jerk

This can be a push jerk or split jerk.
All hang power cleans must be done unbroken.

Metcon
Metcon (AMRAP – Rounds)
15 min EMOM

1 – 16/13 calorie row
2 – 2 x above complex @ 75%
3 – rest

Total score of 5 rounds. Rx if completed as prescribed.

Look to move quick on the row.
Fast and efficient with the barbell.