CrossFit WOD, March 28, 2019


Thursday 28/03/2019
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
400m Run
30 leg swings
1 minute squat hold with overhead reach (elevate heals if needed)

Strength & Conditioning
Push Press (find 3rm)

Metcon
Metcon (Time)
2 Rounds for time
20 Single arm db oh squats
40 D/us
20 Ring dips
40 Box jumps

into

2 Rounds
20 Db hang clean & jerks
40 sit ups
20 HS shoulder taps
40 air squats

* if you have any remaining time 200m sprint intervals (30 seconds rest between efforts)

Accessories
10 minutes of recovery (minimum)

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