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OUR BLOG

WOD – Thursday, 09/11/2017

By admin | In CrossFit Rocks | on November 8, 2017

CrossFit Rocks – CrossFit


ABF – Always be flexing

Warm-up

Warm-up (No Measure)

“Snatch” In the bottom of a squat, grab cone before partner does

Then, 3 rounds, in partners:

A. Active hang

B. 10 broomstick OHS

Then;

Burgener warm up

Weightlifting

Hang Snatch (15 minutes to build up to a 1RM hang squat snatch)

Metcon

Metcon (Time)

3 rounds for time of:

10 squat snatches 70/45kg

20 burpees

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 1 minute each of:

Tuck/L bar hang,

Top of pull-up hold on rings in false grip,

Bottom of ring dip hold.

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