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OUR BLOG

WOD – Tuesday, 06/03/2018

By admin | In CrossFit Rocks | on March 5, 2018

CrossFit Rocks – CrossFit

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Thanks to Shlomo for our open workout photos!

Warm-up

Warm-up (No Measure)

30 seconds of single unders

30 seconds rest

30 seconds double unders

30 seconds rest

30 seconds backwards single unders

30 seconds rest

30 seconds backwards double unders

Then;

3 rounds of

5 kip swings

5 knee raises on the inside ropes

5 shuttle sprints

Then;

2 rounds with an empty barbell

10 good mornings

10 front squats

10 behind the neck push jerk (from front rack if mobility is restricted)

15 minutes to practice clean and jerk (and build up to workout weights)

Metcon

Metcon (Time)

For time:

10-8-6-4-2

Bar muscle ups

5-4-3-2-1

Clean & Jerks

Increase weight on the clean and jerk each round.

Men: 60-70-80-90-100kg

Women: 50-55-60-65-70kg

Masters

Men:

45-50-55-60-65kg

Women:

30-35-40-45-50kg

Advanced Athlete Extra Work

Metcon (Time)

2 rounds

45 GHD sit ups

21 burpee box jumps 24/20”

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 min. in a hollow hold and 2 min. in a superman hold.

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