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OUR BLOG

WOD – Wednesday, 31/10/2018

By admin | In CrossFit Rocks | on October 30, 2018

CrossFit Rocks – CrossFit

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Pete looking shocked at how little time he has to power clean in today’s workout!!

Warm-up

Warm-up (No Measure)

1 min each arm banded front rack

2 min each leg banded samson

3 rounds

15 hip extensions

10 broad jumps

5 burpees

Burgener power clean warm up

Metcon

Metcon (AMRAP – Reps)

3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 70kg

Women: 47.5kg
Touch and go for as long as possible. The time is going to go quickly you have a forced rest period so hold on to that bar

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