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OUR BLOG

WOD – Friday, 09/02/2018

By admin | In CrossFit Rocks | on February 8, 2018

CrossFit Rocks – CrossFit

Warm-up

Warm-up (No Measure)

6 minute EMOM (alternating between 1 & 2, so three sets of each movement total)

1. 10 wall balls (light)

2. 8-10 burpees (should be complete in 30 seconds or less)

Then;

2 sets w/ broomstick or barbell

3 front squat

3 thrusters

3 push jerk

Weightlifting

How’s your rack? EVERYONE should look at the mobility poster for rack position on the wall (by the rowers) and pick one stretch to do before class. Mobilise your shoulders, your thoracic spine or your lats and triceps. Everyone wants a good rack. Get it prepped BEFORE class today, the lifting will take the full hour!

Front Squat (3-3-3)

Thruster (3-3-3)

Push Jerk (3-3-3)

Advanced Athlete Extra Work

Yesterday’s WOD

Gymnastics strength WOD

Metcon (No Measure)

5 rounds:

5 kip swings (with regrip if possible)

5 toes to bar (or legs as high as possible)

5 kip swings

5 pull-ups

Aim is for an unbroken round, do the pull-ups separately with a band if required.

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