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WOD – Friday, 13/04/2018

By admin | In CrossFit Rocks | on April 11, 2018

CrossFit Rocks – CrossFit

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Burpees for days!


Warm-up (No Measure)

3 rounds

20m overhead walking lunge w/ plate

15 band pull aparts

30-60 second plank


Barbell complex (start with an empty bar and add weight if mechanics are perfect)

3 hang shrugs

3 hang high pulls

3 muscle snatch

3 behind the neck push jerk with a 3 sec pause in catch position (with snatch grip)


Hang Power Snatch (3-3-3-3-3)

Delay the arms! Jump the bar! This is a hip driven movement and there is not better lift to reinforce the correct timing for the snatch. Initiate every lift with the hips!

Advanced Athlete Extra Work

Yesterday’s WOD

Gymnastics strength WOD

Metcon (No Measure)

5 min EMOM

15 air squats

3-5 HSPU*

*Scale HSPU to Pike push-ups or push-ups.

Each round should be an all out sprint. The work should be finished in ~30-40 seconds.

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