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WOD – Friday, 03/07/2018

By admin | In CrossFit Rocks | on August 2, 2018

CrossFit Rocks – CrossFit

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When the bar reaches it’s max height, you must drop under.


Warm-up (No Measure)

Dynamic drills


Skill: Handstand walking

1) Front support weight shift, then taps.

2) Pike handstand weight shift, then taps (knees or toes).

3) Pike handstand around the world.

4) Wall facing handstand weight shift, then taps.

5) Wall facing handstand hip taps.


Squat clean progressions


Set-up for workout.


Metcon (Time)

For time:

100-ft. handstand walk

9 squat cleans

75-ft. handstand walk

12 squat cleans

50-ft. handstand walk

15 squat cleans

25-ft. handstand walk

Men: 83-kg.

Women: 61-kg.
Skill and strength today. Not everyone can walk upside down on their hands but we can still challenge ourselves in similar ways. Choose an option that gets you upside down, challenges your shoulder strength and puts your coordination to the test.

Advanced Athlete Extra Work

Yesterday’s WOD.

Gymnastics strength WOD

Metcon (No Measure)

5 min EMOM:

10 hollow rocks + 10 superman pulses

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