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OUR BLOG

WOD – Friday, 07/09/2018

By admin | In CrossFit Rocks | on September 6, 2018

CrossFit Rocks – CrossFit

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Cameron performing heavy power cleans.

Warm-up

Warm-up (No Measure)

2 minutes foam roll thoracic

1 minute foam roll lats each side

Then,

Catalyst warm up.

Then,

Skill:

Toes-to-bar

Then,

10 minutes to establish a heavy single power clean.

Weightlifting

Power Clean (10 minutes to establish a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

Men: 92-kg.

Women: 61-kg.
Grip may be a limiting factor in this workout if you are getting through quite a few rounds. Some things to consider may be: Releasing hookgrip in the front rack of your clean and breaking the toes-to-bar early.

Advanced Athlete Extra Work

Yesterday’s WOD.

Gymnastics strength WOD

Metcon (No Measure)

Tabata superman hold on GHD

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