CrossFit WOD, March 26, 2019


Tuesday 26/03/2019
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 AMRAP
10m banded squat walk
20-second goblet squat
10 goblet squats
30 second bridge

Strength & Conditioning
Back Squat (find 3rm )

Metcon
Metcon (3 Rounds for reps)
Kb Snatches
Kb front rack lunges (single)
Row calories
AAB calories
Strict Pull-ups
– Rest

Rx – 24/16
Int – 16/12
Sc – 12/8

* each movement is 1 minute for reps (allow for transition, the movements start straight after each other transition time will need to be allowed for within the 1 minute working time).

Accessories
4 x 1minute deadball hold
as heavy as possible (control breathing)

3 Rounds
12 hollow rocks
12 strict hanging leg raises
30 second side plank each side

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