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WOD – Wednesday, 06/12/2017

By admin | In CrossFit Rocks | on December 5, 2017

CrossFit Rocks – CrossFit

Shani giving away the secret to winning!


Warm-up (No Measure)

200m run


Junkyard dog


2 rounds

12 alternating DB muscle snatch

10 ring push ups

Then; bar muscle up progressions

Broomstick warm up


Metcon (Time)

3 rounds for time of:

Run 400 meters

12 power snatch 52/35kg

6 bar muscle-ups
If it’s raining; 25/20 cal bike.

In a power snatch, keep your elbows high. This will keep your bar path close and straight. If your arms stay straight not only will your bar path be super inefficient, but it will be sent out way in front of your body! Not a great place for the weight to be if you want to receive it over your head! Elbows to the sky!

Masters WOD

Metcon (Time)

3 rounds for time of:

Run 400 meters

12 power snatch 35/25kg

6 chest to bar pull ups

Advanced Athlete Extra Work

Metcon (AMRAP – Reps)

7 min AMRAP

Max strict HSPU

EMOM 30 double unders

Gymnastics strength WOD

Metcon (No Measure)

3 rounds each side:

20 sec hold at the bottom of a pistol.

Let your leg hang off the side of a box if necessary.

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