CrossFit WOD, March 23, 2019


Saturday 23/03/2019
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
AAB battle

Metcon
Metcon (Time)
Team of 3 Complete
800m Sandbag hill carry
40 Burpee box jump overs
60 Kettble taters
800m Row (10damper)
40 Db box step ups
60 Weighted sit ups
1.6km AAB
40 Sandbag thrusters
60m Plate bear crawl 15/10

Rx – 40/30 sandbag, 22.5/15db, 20/15 plate
Int – 30/20 sandbag, 20/12.5db, 15/10 plate
Sc – 20/10 sandbag, 15/10db, 10/5 plate

* 1 athlete holding a deadball above belly button but below shoulders at all times 20/15

Complex 5 (build to a heavy )
1 Squat clean
1 Thruster
1 Jerk

Accessories
4 x 40m Chain yoke carry
(as heavy as form allows)
* 1minute rest between carrys

5 x 30 second hollow holds
30 seconds rest between efforts

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