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OUR BLOG

WOD – Thursday, 05/07/2018

By admin | In CrossFit Rocks | on July 4, 2018

CrossFit Rocks – CrossFit

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Some clean action with Wormwell.

Warm-up

Warm-up (No Measure)

Dynamic drills.

Then,

90 seconds barbell smash traps each side.

Then,

2 rounds of:

10 barbell good mornings

20 double unders

10 jumping air squats

Then,

Warm up weight.

Metcon

Metcon (Time)

With a partner, complete 10 rounds for time of:

10 hang power cleans

10 box jump overs

*Alternate rounds

Men: 70-kg. 24-in. Box

Women: 47-kg. 20-in. Box
Open your hips and lock the knees out before you let your arms pull on the bar. These movements both require a lot of legs, but don’t let that change the technique of your hang clean – keep the arms straight for as long as possible.

Masters WOD

Metcon (Time)

With a partner, complete 10 rounds for time of:

10 hang power cleans

10 box jump overs

*Alternate rounds

Men: 52-kg. 24-in. Box

Women: 34-kg. 20-in. Box

Advanced Athlete Extra Work

Rest day or catch up.

Gymnastics strength WOD

Metcon (No Measure)

Tabata L hang or tuck hang from bar

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