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OUR BLOG

WOD – Wednesday, 13/06/2018

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

CrossFit Rocks – CrossFit

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It’s specifically the whole ‘getting up’ part of a burpee that sucks.

Warm-up

Warm-up (No Measure)

Mobility:

2 minute triggerball pec minor each side

2 minute barbell smash anterior delt each side

Then,

Team burpee plate race

Then,

Snatch drills.

Then,

Warm up snatch weight.

Metcon

Metcon (Time)

Regionals Event 4

For time:

2 rounds of:

10 snatches, 80 / 55 kg.

12 burpees

Then, 2 rounds of:

10 snatches, 52 / 34 kg.

12 burpees
Courtney Haley: 7:30.10

Top 3 Pacific regional men for event 4:

James Newbury: 5:38.27

Khan Porter: 5:44.01

Bayden Brown: 6:00.41

Top 3 Pacific regional women for event 4:

Kara Saunders: 5:49.48

Tia-clair Toomey: 6:04.63

Helen Harding: 6:32.35

Masters WOD

Metcon (Time)

For time:

2 rounds of:

10 snatches, 70 / 48 kg.

12 burpees

Then, 2 rounds of:

10 snatches, 43 / 29 kg.

12 burpees

Advanced Athlete Extra Work

Metcon (Weight)

Accumulate as much load as possible in 4 minutes of:

10m sled pull

Rest 1 minute
*accumulated load means your score is the accumulated weight you have pulled over 4 minutes e.g: 10 reps at 80-kg. = 800-kg.

Metcon (Distance)

Accumulate as much distance as possible in 4 minutes of:

Deadball carry

Men: 65-kg.

Women: 45-kg.

Rest 1 minute

Metcon (AMRAP – Reps)

Complete as many reps as possible in 4 minutes of:

Rope climbs

Rest 1 minute

Metcon (AMRAP – Reps)

Complete as many reps as possible in 4 minutes of:

Wall-ball shots

Men: 30-lb.

Women: 20-lb.

Gymnastics strength WOD

Metcon (No Measure)

5 rounds for quality:

10 kip swings on bar

5-10 push-ups

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