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WOD – Thursday, 30/11/2017

By admin | In CrossFit Rocks | on November 29, 2017

CrossFit Rocks – CrossFit

The Lift Off is Friday and Monday as part of the class WOD!

Testing 1RM snatch and 1RM clean & jerk on Friday then the WOD on Monday!

Sign up at games.crossfit.com – it is only $13 ($10 USD)!! Get on it!!

Ruzzie getting upside down on the rings!


Warm-up (No Measure)

2 rounds in partners:

500m row (250m each)

20 alternating wall balls (coordinate swapping on each rep)

20m wheelbarrow walk (10m each)


2 rounds:

3 kettlebell windmills (each side)

5 high box jumps (step down)

*aim for 30” or more

7 super slow goblet squats


Review kettlebell swing.


Metcon (Time)

50-40-30-20-10 reps for time of:

Kettlebell swings 24kg/16kg

Abmat sit-ups

Advanced Athlete Extra Work

Rest day or catch up day

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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