CrossFit WOD, March 18, 2019


Monday 18/3/2019
Hypertrophy phase starts post open after testing week, our next cycle will include:
6 week hypertrophy
8 week Strength (eccentric, isometric & concentric focus)
6 week endurance

Movement Prep
2 Rounds
300m row/ 600m aab
10 broomstick good mornings
20sec headstand from frog
20 d/us

Strength & Conditioning
Front Rack Lunge (4 x 12 @(as heavy as form allows))
Dumbbell front rack lunges
* super-set with
15 Hollow rocks

Metcon
Metcon (Time)
30-20-10
Thrusters
Pull ups

Rx – 42.5/35
Pull ups, ctb, ring muscle ups
Int – 35/30
Ring Rows, pull ups, ctb
Sc – 30/20
Ring Rows, knee raises, assisted pull ups

Accessories
Metcon (Time)
3 Rounds
300m True form run
15 GHD sit ups
10m Handstand walk

* 2minute rest between rounds

Handstand walks can be substituted for Pike onto plate drill

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