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WOD – Monday, 16/07/2018

By admin | In CrossFit Rocks | on July 15, 2018

CrossFit Rocks – CrossFit

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Synchronised double unders with Sam and Amy.


Warm-up (No Measure)

1 minute overhead with external rotation bias (each side)

1 minute pidgeon stretch each side.


Alternating Tabata (9 rounds):

– Air squat

– Lateral hurdles

– Hollow hold


Skill: Thruster efficiency


Set-up for workout.


Metcon (Time)

4 rounds for time of:

15 GHD sit-ups

30 thrusters

45 double-unders

Men: 29-kg.

Women: 20-kg.
It’s not often that GHD sit-ups come in less than 100 reps! This may be a chance to start incorporating full range reps into a workout if you have not already. For those who already use them in workouts, this is a chance for you to try and go unbroken.

Advanced Athlete Extra Work

Metcon (Weight)

Every minute on the minute for 10 minutes, complete:

1 squat clean

1 cluster
*cluster = squat clean + thruster.

**Increase weight each minute. Start Heavy!

Gymnastics strength WOD


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