CrossFit WOD, March 20, 2019


Wednesday 20/03/2019
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
3 Rounds
9/6 calories
3 supine grip pull ups
20 second goblet squat hold

Strength & Conditioning
Metcon (4 Rounds for reps)
Groups of 3 Work for 1minute rest for 2
AMRAP
1 Rope climb
2 Deadball over shoulder (as heavy as form allows)

1 – perosn 1 works
2 – perosn 2 works
3 – person 3 works

Metcon
Metcon (AMRAP – Rounds and Reps)
300m Run
12 Hang cleans
24 sit ups

Rx – 62.5/42.5
Int – 50/35
Sc – 40/30

Accessories

Oly
Snatch Pull (4 x 3 @100%)
High-Hang Snatch (Build to tough double 5kg jumps start @50%)

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