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WOD – Wednesday, 04/07/2018

By admin | In CrossFit Rocks | on July 3, 2018

CrossFit Rocks – CrossFit

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Amy bracing for her squats.


Warm-up (No Measure)

Bring sally up, bring sally down.


2 rounds of:

10 hip extensions

10-m monster walk

10 hip circles each side (hands on ground, lunge position)



Back Squat (7-7-7-7-7 reps)

Anything over 5 reps becomes a real battle. The first 1-3 reps are going to be your most confident and probably fastest. Reps 4-5 are going to be the first signs of fatigue and struggle. Then, the last 2 reps should feel like an eternity. A real 7 rep max is not knowing if you’ll make the last 2 reps.

Advanced Athlete Extra Work

Metcon (Time)

Using 2 kettlebells, complete 2 rounds for time of:

100-m farmers carry

7 ring muscle-ups

100-m overhead carry

7 ring muscle-ups

Men: 32-kg. kettlebells

Women: 24-kg. kettlebells

Gymnastics strength WOD

Metcon (No Measure)

5 x max set ring pull-up

30 sec rest between sets

Rest as needed then,

Max. false grip hang on rings

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