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WOD – Wednesday, 18/07/2018

By admin | In CrossFit Rocks | on July 17, 2018

CrossFit Rocks – CrossFit

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Warm-up (No Measure)

Game: Tag ball.


2 minute thoracic foam roll

2 minute bar hang (1 min pronated / 1 min supinated)


3 rounds of:

5 dive-bomber push-ups

10 hip extensions

20 double unders


Set-up for workout.


Metcon (AMRAP – Reps)

With a partner, complete as many reps as possible in 15 minutes of:

15/12-calorie row

15 kettlebell swings

Max burpee box jumps

*Partner 1 completes 15-calorie row and 15 kettlebell swings while partner 2 performs max burpee box jumps during the time it take partner 1 to complete their reps. Switch each round.

Men: 24-kg. Kettlebell, 24-inch box.

Women: 16-kg. Kettlebell, 20-inch box.
Work together on this one. Your score is the combined total of burpee box jumps between the two of you. Move too slow on the rower and the kettlebell and you cheat yourself out of a workout. Move too fast and you will be transitioning too often and too tired to perform burpee box jumps. Find a pace that allows both you and your partner to get a good amount of work done on both stations.

Advanced Athlete Extra Work

Metcon (No Measure)

4 rounds of (no measure):

100-m plate pinch grip carry

9 strict pull-ups (3 wide / 3 narrow / 3 normal)

30s hollow hold flutter kicks

Gymnastics strength WOD

Metcon (No Measure)

3 rounds for quality;

5 kip swings

5 toes to bar

5 kip swings

5 pull-ups

Scale to hanging knee raise for both movements as necessary.

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