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WOD – Monday, 10/09/2018

By admin | In CrossFit Rocks | on September 9, 2018

CrossFit Rocks – CrossFit

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Warm-up (No Measure)

3 rounds of:

100-m medicine ball run

5 burpee pull-ups

10 cossack squats


Medicine ball clean progressions.


Set-up for workout.


Metcon (Time)

For time:

100-m walking lunge

100 push-ups

100 medicine-ball cleans

100 pull-ups

100-m walking lunge

Men: 20-lb. Ball

Women: 14-lb. ball
This may be a chipper, but it should be a manageable chipper. There should be a distinct burn throughout the movements but you should not be hitting a wall and start failing. Reduce the reps to something that encourages you to push through the burn.

Advanced Athlete Extra Work

Complex (1-1-1-1-1-1-1)

2 snatch pulls + 2 snatch

Gymnastics strength WOD

Metcon (No Measure)

Tabata hollow hold, then

Tabata superman hold

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