CrossFit WOD, March 22, 2019


Friday 22/03/2019
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
2 Rounds
12/9 calories
12 banded good mornings
10 single leg hip extensions
4 strict ttb

Strength & Conditioning
Overhead Squat (4 x 6 @ 55-60%)
2 second pause in bottom
Work on stability and control

Metcon
Metcon (Time)
For time (Paired)

2 Rounds
10 Deadlifts
12 TTB

2 Rounds
8 Deadlifts
12 TTB

2 Rounds
6 Deadlifts
12 TTB

* pair up as male-female pair if possible, all movements are to be synchronized

Rx M – 100, 130, 150
F – 65, 85, 100
Int M – 80, 100, 130
F – 52.5, 65, 85
Sc work specific to you as an individual

Accessories
4 x
400m Run
20 sec parallet L hold
40m Sled push 80/50

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