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WOD – Tuesday, 05/12/2017

By admin | In CrossFit Rocks | on December 4, 2017

CrossFit Rocks – CrossFit

The smiles before Murph began!


Warm-up (No Measure)

3 rounds of:

1 min row

1 min double unders

1 min bike

1 min rest


Dynamic stretching


A. GHD sit up volume

2-3 sets of 10-25 reps

B. Gymnastic’s WOD


Metcon (Time)

3 rounds for time of:

20 handstand push ups

30m walking lunge

50 hip extensions
A cue to consider for hip extensions; spread your butt cheeks apart on the way down. Squeeze your cheeks together on the way up. I hope you all got a great visual with that one. Move about the hip joint, without ANY movement in the lower back.

Advanced Athlete Extra Work

Snatch + 1 OHS (1-1-1-1-1-1-1)

1 full squat snatch + 1 overhead squat (that is one set). Prioritise form – if you fall forward/send the bar out/shoot your hips up or have any other fault, do not add weight. If mechanics are perfect, add weight in small increments.

Gymnastics strength WOD

Metcon (No Measure)

5 rounds:

30 sec shoulder taps

30 sec rest

Choose front support with/without feet elevated on box, or handstand against a wall.

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