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OUR BLOG

WOD – Thursday, 09/08/2018

By admin | In CrossFit Rocks | on August 8, 2018

CrossFit Rocks – CrossFit

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Rick performing a clean.

Warm-up

Warm-up (No Measure)

Dynamic drills.

Then,

Shankle Complex progressions.

Then,

Lift.

Weightlifting

Shankle Complex (1-1-1-1-1-1-1 reps)

3 hang clean pulls

1 hang clean

2 split jerks
3 hang clean pulls + 1 hang clean + 2 split jerks = 1 rep and 1 set.

Complexes are great for building strength because it keeps the bar in the hands for an extended period of time. This complex in particular is great for anybody who struggles with fatigue in their jerk after standing up a heavy clean.

Donny Shankle performing the Shankle Complex with 200kg.

https://www.youtube.com/watch?v=HNI_M2zEAXc

Advanced Athlete Extra Work

Rest day or catch up.

Gymnastics strength WOD

Metcon (No Measure)

5 rounds:

30 sec shoulder taps

30 sec rest

Choose front support with/without feet elevated on box, or handstand against a wall

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