CrossFit WOD, March 25, 2019


Monday 25/03/2019
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
200m Run
30 seconds banded shoulder mobility
10 arch lifts (use broomstick)
10 hamstring pulses (from bottom of a lunge)

Strength & Conditioning
Deadlift (find heavy 3rm )
no bounce hold good form no ego reps this will be setting your % work for the next cycle form will be important

Metcon
Metcon (Time)
Buy in – 100 D/us

3 Rounds
12 Power cleans
12 Burpee over bar
12 STOH

Buy Out – 100 D/us

Rx – 52.5/35
Int – 42.5/30
Sc – 30/20

Accessories
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

(this piece is for quality so move smooth and be very aware of quality)

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