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OUR BLOG

WOD – Wednesday, 07/02/2018

By admin | In CrossFit Rocks | on February 6, 2018

CrossFit Rocks – CrossFit


Warm-up

Warm-up (No Measure)

Tabata

1. HS hold

2. Plate ground to overhead

Then;

3 rounds of:

2 TGU (one ea side)

10 T-spine rotations

10 hip & back extensions

Power clean broomstick drills

Weightlifting

Power Clean (15 minutes to build to a heavy single power clean)

Metcon

Metcon (Time)

21-15-9 reps for time of:

Push presses

Power cleans

Men: 60kg

Women: 40kg

Advanced Athlete Extra Work

Metcon (5 Rounds for time)

5 rounds each for time:

15 chest to bar

15 wall ball 30/20#

1 minute rest

Gymnastics strength WOD

Metcon (No Measure)

5 sets:

10 second hold bottom of a pistol each side.

Let your free leg hang off the side of a box, but hold it as high as you can/as close as possible to horizontal.

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