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OUR BLOG

WOD – Thursday, 18/05/2017

By admin | In CrossFit Rocks | on May 17, 2017

CrossFit Rocks – CrossFit


Can’t wait to try some of Virginia’s recipes on Saturday!

Warm-up

Warm-up (No Measure)

3 rounds in partners:

A. 200m row

B. Max med ball clean

Then;

3 rounds

1 min hollow hold

10 on the wall broomstick push press (practice vertical dip drive)

20m bottoms up KB carry (10m left/10m right)

Metcon

Metcon (Time)

For time:

15-12-9-6-3

Push press ¾ BW

5-4-3-2-1

Rope climb

Short ropes RX+
Vertical dip & drive

Important to not only maximise power from hips but to keep the bar over the centre foot. Push knees out and drive through heels. Watch for the deep going too deep, this can cause a lot of the chest inclination faults being seen in the group. April 2013

Masters WOD

Metcon (Time)

For time:

15-12-9-6-3

Push press ½ BW

5-4-3-2-1

Rope climb

Advanced Athlete Extra Work

Rest day or catch up day.

Gymnastics strength WOD

Metcon (No Measure)

Stretch session

2 minutes of each

Straddle

Forward fold (standing)

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