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OUR BLOG

WOD – Wednesday, 14/03/2018

By admin | In CrossFit Rocks | on March 13, 2018

CrossFit Rocks – CrossFit

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Liz with a super strong push up position!

Warm-up

Warm-up (No Measure)

2 rounds

45 sec jumping jacks

15 sec rest

45 sec alt lunges

15 sec rest

45 sec burpees

15 sec rest

45 sec hollow hold

15 sec rest

Then;

2 sets with an empty barbell:

5 deadlifts

5 hang power cleans

5 front squats

Build up to workout weight and box jump height.

Metcon

Metcon (5 Rounds for calories)

Five 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

Men: 85kg, 36”

Women: 55kg, 30”

Masters

Men: 65kg, 30”

Women: 45kg, 24”

Advanced Athlete Extra Work

Snatch (2-2-2-2-2-2-2)

Gymnastics strength WOD

Metcon (No Measure)

5 min EMOM

5/7 cal assault bike

3-5 GHD*

*Scale to half-GHD, V-Ups, or sit-ups.

Each round should be an all out sprint. The work should be finished in ~30-40 seconds.

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