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OUR BLOG

WOD – Tuesday, 10/07/2018

By admin | In CrossFit Rocks | on July 9, 2018

CrossFit Rocks – CrossFit

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Ella concealing the pain within her face from last week’s snatch-burpee workout.

Warm-up

Warm-up (No Measure)

Dynamic drills.

Then,

Clean and jerk / snatch drills.

Then,

Build to a heavy snatch or clean and jerk.

Then,

Set-up for workout.

Metcon

Both of these workouts require good barbell conditioning and cycling ability. You need to be able to hold onto a barbell for a lot of reps and you need to be able to cycle the reps smoothly. Choose a weight that lets you practice both.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Men: 61-kg.

Women: 43-kg.

Here is Dan Bailey (Crossfit Games athlete) completing Grace unbroken and in 1:01.

https://www.youtube.com/watch?v=mqnF7j9coes

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Men: 61-kg.

Women: 43-kg.

Here is Emily Abbott (CrossFit Games athlete) completing Isabel unbroken and in 1:15.

https://www.youtube.com/watch?v=7iUxoTlt5aw

Advanced Athlete Extra Work

Metcon (Time)

For time:

1,000-m row

2,000-m assault bike

1,000-m run

Gymnastics strength WOD

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