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OUR BLOG

WOD – Monday, 11/09/2017

By admin | In CrossFit Rocks | on September 10, 2017

CrossFit Rocks – CrossFit


Barry hitting last weeks deadlifts!

Warm-up

Graduated CrossFit Warm-up (No Measure)

(beginners do 3 rounds of the first)

Round 1

10 Pullups

10 Pushups

10 Situps

10 Squats

10 Hip extensions

Round 2

10 Kipping pullups

10 Ring dips

10 Toes to bar

10 OH Squats

10 Back extensions

Round 3

10 Butterfly pullups

10 HSPU

10 GHD Situps

10 Muscle sn + OH Squat

10 Hip & back extensions

Warm-up (No Measure)

Burgener warm up

Then;

Barbell complex

2-3 rounds (add weight if mechanics are good)

1 snatch grip deadlift + 1 hang power snatch + 1 snatch balance + 1 overhead squat

Metcon

Heavy snatches on the menu – if you have not done Isabel before or if you do not have a sub 5-6 minute Isabel time, ditch the extra weight, and try to move faster. If you have a fast Isabel time, challenge yourself with more weight.

Metcon (Time)

For time:

30 snatches 70/50kg

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Advanced Athlete Extra Work

Metcon (Time)

5 rounds for time:

3 muscle ups

20m DB OH lunge 25/20kg

Gymnastics strength WOD

Metcon (No Measure)

5 x 10 kip swings with box.

30 sec straddle stretch between sets.

https://youtu.be/Gv-uTqe3LZw

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