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OUR BLOG

WOD – Wednesday, 24/10/2018

By admin | In CrossFit Rocks | on October 23, 2018

CrossFit Rocks – CrossFit

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Get ready for an awesome day of lifting!!

Warm-up

Warm-up (No Measure)

1 minute each arm banded front rack

2 min each leg banded samson stretch

2 rounds

30 double unders/ single

10 russian kettlebell swings

5 inch worm push ups

Burgener clean and jerk warm up

Warm up to your starting weight

Metcon

Metcon (Weight)

Team series 2018 event 7

1 rep of the following complex for max load:

Deadlift / hang clean / hang clean and jerk

Max load in 10 minutes
Hook grip. Make sure you are holding a hookgrip throughout this complex. This is going to allow you to move the bar fast and not lose your grip.

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