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WOD – Friday, 06/04/2018

By admin | In CrossFit Rocks | on April 4, 2018

CrossFit Rocks – CrossFit

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Warm-up (No Measure)

3 rounds (each) in partners

A. 100m run

B. Front support *opportunity to test max plank!! You should aim for at least 3 minutes… can anyone do 5 minutes?


DB complex


1 deadlift

1 hang clean

1 front squat

1 push jerk

1 overhead squat

Build up to max weight possible then do the same complex but with two arms. Again, build up to max weight possible. For athletes struggling with OHS, attempt with KB’s instead of DB’s.


Metcon (Time)

15-12-9-6-3 reps for time of:

Dumbbell hang clean and jerks

Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 22.5kg dumbbells

Women: 15kg dumbbells
How many strict pull ups can you do? Today you may need to scale by ditching the weight and reducing the volume of pull ups. If you have a couple of strict pull ups, attempt to do 1 or 2 per round before going to a band. No kipping!

Advanced Athlete Extra Work

Catch up on a lifting session you’ve missed

Gymnastics strength WOD

Metcon (No Measure)

Tabata shoulder taps

Front support / feet on box / handstand

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