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OUR BLOG

WOD – Thursday, 17/05/2018

By admin | In CrossFit Rocks | on May 16, 2018

CrossFit Rocks – CrossFit

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Jen, Rick and Callen with some awesome handstand push-ups.

Warm-up

Warm-up (No Measure)

Mobility

3 minute puppy dog stretch

Then,

2 rounds of:

10 thoracic bridges

10 large arm circles with 1.25kg/2.5kg plate

10 handstand activations

5 Push-ups

Then,

6 rounds (in pairs) alternating round for round:

5 groiners

10 plate ground to overhead

5 x 5m Shuttle.

Then,

Snatch drills.

Then,

12-15 minutes to build to a heavy snatch.

Metcon

Metcon (AMRAP – Rounds and Reps)

AGOQ Workout 4

Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups

6 burpees

3 snatches

Men: 165 lb.

Women: 115 lb.
Today’s workout is only 5 minutes long… Should be easy right? False. You are better off choosing an option today that is almost too easy which in return will be a hard and rewarding 5 minutes. You do not want to be held back by anything other than your ability to cycle the movements fast. Using the same muscle group repeatedly is going to cause some trouble if you lack competency and experience in any of the movements / weight.

Weightlifting

Power Snatch (15 minutes to establish a heavy single)

Masters WOD

Metcon (AMRAP – Rounds and Reps)

AGOQ Workout 4

Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups

6 burpees

3 snatches

Men: 135 lb.

Women: 95 lb.

Advanced Athlete Extra Work

Rest day or catch up.

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 mins holding the top of a pull-up. Every time you come off the bar, rest for exactly 20 seconds.

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