CrossFit WOD, October 7, 2019

Monday 7th October 2019

Warm-up
Warm-up
15 burpees
3 rounds
10 paused goblet squats
10 glute bridges
10 kneeling reach throughs

3 min pulling EMOM, pigeon pose between sets

Heavy front squats to start. Look to maintain good form throughout, nothing crazy with weight or rep range. Stick with these percentages looking to maintain strength throughout the open.

7 mins of death, we will be partnering up and judging each other on this to give you a feel for the open.

Burpees are to a target that you can’t reach when stood up. Both hands to touch the target. Look to find a pace that is uncomfortable but you can try and hold onto.

Weightlifting
Front Squat (4 x 4 @ 80%)
Do not increse weight. Look for good reps to maintain strength.

Aim to go every 2.30 with 10-15 deficit press ups between sets.

Metcon
7 Minutes of Death (AMRAP – Reps)
As many burpees in 7 minutes as possible.
These are bar touching burpees to a bar that you cannot touch with both hands from a standing position.

We will be partnering up and juding each other on this ready for the open.
Pick a pace, get uncomfortable and GO.