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OUR BLOG

WOD – Monday, 09/01/2017

By admin | In CrossFit Rocks | on January 8, 2017

CrossFit Rocks – CrossFit

Happy new year CrossFit Rocks! Strap yourselves in for a massive year ahead!


Warm-up

Warm-up (No Measure)

Tabata (one round each)

Star jumps

Air squat

Groiners

Superman pulses

Hollow rocks

Pushups

Lunges

Burpees

Then,

Lifting Progressions clean & Jerk

Then,

15 minutes to build up weight on clean & Jerk

Metcon

Metcon (Time)

For time:

15 burpees, jumping over the barbell

225-lb. clean and jerks, 5 reps

12 burpees, jumping over the barbell

225-lb. clean and jerks, 4 reps

9 burpees, jumping over the barbell

225-lb. clean and jerks, 3 reps

Post time to comments.

Advanced Athlete Extra Work

Back Squat (5-5-5-5-5)

Hold weight across

Metcon (No Measure)

3 rounds for quality

10 Strict CTB pullups

10 Strict ring dips

Gymnastics strength WOD

Tabata hollow rocks (lowest score) (AMRAP – Reps)

Tabata hollow rocks

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