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OUR BLOG

WOD – Friday, 08/12/2017

By admin | In CrossFit Rocks | on December 7, 2017

CrossFit Rocks – CrossFit


Jen hitting the run from Wednesday’s WOD!

Warm-up

Warm-up (No Measure)

500m row

Then;

Rope climb practice *BRING SOCKS, PLEASE!!

BEG: Foot bite practice and some beginner rope climbs

INT: Half or full rope climbs

ADV: 5-10 rope climbs or practice legless

Then;

Broomstick drills

Weightlifting

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Nasty girl, Gwen, will tear your arms off. Be strong and hold on! Tape up those thumbs and feed yourself before you train today!! Big lifting day!!

Advanced Athlete Extra Work

Yesterday’s WOD

Gymnastics strength WOD

Metcon (Time)

Establish:

Max time in L-sit (or tuck) hang

Metcon (Time)

And establish:

Max time at the top of a pull-up.

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