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OUR BLOG

WOD – Tuesday, 03/07/2018

By admin | In CrossFit Rocks | on July 2, 2018

CrossFit Rocks – CrossFit

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Pat with some strong extension.

Warm-up

Warm-up (No Measure)

Game: Snatch

Then,

3 rounds of:

5 snatch deadlifts

5 hang power snatch

5 inch worm push-ups

Then,

Power snatch drills

Then,

Warm up weight.

Metcon

Metcon (AMRAP – Reps)

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches

Rest 2 minutes between rounds.

Men: 70-kg.

Women: 47-kg.
The bar facing burpees are a filler and count for nothing. They are also going to take up a significant chunk of your time, especially in the later rounds, so you will need the ability to cycle the weight that you choose. These are sprint intervals!

Masters WOD

Metcon (AMRAP – Reps)

10 1-minute rounds of:

10 bar facing burpees

Max reps of power snatches

Rest 2 minutes between rounds.

Men: 52-kg.

Women: 34-kg.

Advanced Athlete Extra Work

Metcon (4 Rounds for time)

4 rounds each for time of:

800-m run

Rest 2 minutes

Gymnastics strength WOD

Metcon (No Measure)

6 min EMOM:

10 hollow rocks + 10 kip swings

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