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WOD – Tuesday, 11/09/2018

By admin | In CrossFit Rocks | on September 10, 2018

CrossFit Rocks – CrossFit

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Virginia during the doubles and oly workout.


Warm-up (No Measure)

Thoracic flow


Squat therapy

5 reps x 5 sets. *3 second descent on every rep. Increase difficulty as needed.


3 rounds with an empty barbell:

5 push jerks

5 split jerks

5 overhead squats




Overhead Squat (3-3-3-3-3 reps)

Sort your jerk out. If you are catching off balance, wobbling everywhere and rushing the movement, you are burning yourself out having to correct position and save the lift before you have even performed any overhead squats. The more consistent and precise your push/split jerk is, the less energy you expend on it and the more you can put into your overhead squats.

Advanced Athlete Extra Work

Metcon (Time)

5 rounds for time of:

50 single unders

30 double unders

10 triple unders

5 inverted burpees

Gymnastics strength WOD

Metcon (No Measure)

5 rounds for max reps:

30 seconds shoulder taps in front support

30 seconds rest

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