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WOD – Wednesday, 07/03/2018

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

CrossFit Rocks – CrossFit

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Friends don’t let friends plank alone


Warm-up (No Measure)

400m run (increase speed on each lap)


Group dynamic stretches


2 rounds

10 empty barbell deadlifts

10 kip swings

Warm up to workout weight


Metcon (Time)

5 rounds for time of:

200-meter run

15 toes-to-bars

15 deadlifts

Men: 100kg

Women: 70kg


Men: 70kg

Women: 50kg
Big sets! Find a way to tackle the toes to bar and deadlifts that means the last round is not completed in 2’s or singles. Split it into 2 sets from the beginning if needed! If you usually default to small sets or singles, pick a number of reps that allows you to be more consistent. A good option might be 10 reps per round! You don’t get fit looking at the pull up bar!

Advanced Athlete Extra Work

Snatch (15 min EMOM)

1 full squat snatch every minute, on the minute. Increase weight slowly from about 65%.

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 min. at the top of a pull-up / ring row.

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