CrossFit WOD, March 19, 2019


Tuesday 19/03/2019
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
7 wall angels
5 inch works
10 shoulder rotations
200m Run

Strength & Conditioning
Sumo Deadlift (4 x 7 @ 70-75%)
no touch manage the stretch reflex.

* superset with 7 fast burpee over bar straight after completion of set

Metcon
Metcon (Time)
3 Rounds
8 Clean & Jerks
12 Db box step overs

3 Minute rest

3 Rounds
6 Clean & Jerks
12 Db box step overs

Rx – M 60/85 Db 22.5/15
F 40/55
Int – M 50/65 Db 20/12.5
F 30/42.5
Sc – M 40/55 Db 15/10
F 25/35

Accessories
4 x
50 D/us
6 seated box jumps (as high as possible)

* this piece is for quality rest as needed, look to not break double unders but control heart rate

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