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WOD – Wednesday, 08/08/2018

By admin | In CrossFit Rocks | on August 7, 2018

CrossFit Rocks – CrossFit

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Nat almost performing an L pull-up (unintentionally)!


Warm-up (No Measure)

2 minute bottom of a squat hold

2 minute thoracic foam roll


3 rounds of:

10 barbell windshield wipers

10 barbell overhead squats

100m medicine ball overhead carry (both arms / left arm / right arm)


Set-up for workout.


Metcon (Time)

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 L pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 L pull-ups

Men: 22.5-kg. Dumbbell

Women: 15-kg. Dumbbell
This workout challenges your flexibility and midline strength more than your metabolic engine. Help yourself by coming in early and mobilising for 5-10 minutes at least.

Advanced Athlete Extra Work

10k Row (Time)

Max Effort 10k Row

Gymnastics strength WOD

Metcon (No Measure)

3 rounds each side:

20 sec hold at the bottom of a pistol.

Let your leg hang off the side of a box if necessary.

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