CrossFit WOD, March 27, 2019


Wednesday 27/03/2019
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
5min EMOM
7 jump squats
4 push ups
11 Hollow rocks

* you will be given some time to set up and do movement specific prep

Metcon
Metcon (Time)
800m Run
30 sumo deadlift high pulls
30 wall balls
30 ttb
30 HRPUS
30 Ring rows

Rx – 52.5/35, wb 15/9
Int – 42.5/30, wb 9/6
Sc – 35/25, wb 9,6 reduced height

Strength & Conditioning
Snatch (max effort )

Accessories
Metcon
4 x 6
Snatch work off blocks (between position 2 & 3) @ prectice weight

4 x 8 Barbel ghd back extensions

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