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OUR BLOG

WOD – Saturday, 12/05/2018

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

CrossFit Rocks – CrossFit

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Lowri clapping because she like Burpees.

Warm-up

Warm-up (No Measure)

Dynamic stretches

10 Backwards roll to hamstring stretch

10 Lying Crossovers on back (each side)

10 Downward Dog calf stretches (each side)

Then,

Running Drills

High knees 10m x 2

Butt Kicks 10m x 2

A Skip 10m x 2

B Skip 10m x 2

Scissor run 10m x 2

Slide and glide 10m x 2

Then,

2 x 200m Run. *Use the last run to figure out your pace.

Then,

Warm up Power Snatch.

Metcon

Metcon (Time)

7 rounds for time of:

5 power snatches

1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.

Women: 95 lb.
Although these are fast sprints today, they should still be a little below your maximum speed. The hardest part about this workout will be managing your rest. Rest too little and you may have to repeat the sprint. Rest too much and you will take too long to do the workout. Find that balance without losing intensity.

Masters WOD

Metcon (Time)

7 rounds for time of:

5 power snatches

1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 115 lb.

Women: 80 lb.

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