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WOD – Tuesday, 13/03/2018

By admin | In CrossFit Rocks | on March 12, 2018

CrossFit Rocks – CrossFit

Don’t forget to submit your 18.3 scores!!! And be sure you have the total number of reps and the tie-break time correct!

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Have you submitted your 18.3 score?


Warm-up (No Measure)

3 rounds of:

250m row

10 kip swings

15 banded good mornings


Broomstick drills

Warm up to workout weight


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 power snatches

3 muscle-ups

Men: 40kg

Women: 30kg.

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

5 snatches

5 push ups

5 feet elevated ring rows

Men: 35kg

Women: 25kg
Alternative WOD for today! If you do not have muscle ups yet, this is for you!

Advanced Athlete Extra Work

Metcon (Time)

3 rounds for time:


Deadlift 100/70kg

Wall ball 30/20#

Gymnastics strength WOD

Metcon (No Measure)

5 min EMOM

15 air squats

3-5 HSPU*

*Scale HSPU to Pike push-ups or push-ups.

Each round should be an all out sprint. The work should be finished in ~30-40 seconds.

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