CrossFit WOD, March 29, 2019


Friday 29/03/2019
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
12/9 cal aab
* partner ttb challenge
7 Wall angels

Metcon
Metcon (AMRAP – Rounds and Reps)
Paired
60 Cal Row
60 STOH
40 Cal Row
40 STRICT HSPUS
20 cal Row
20 Ring muscle ups

Rx – 70/45, Ring muscle ups
Int – 60/40, CTB, 12cm reduced strict hspus
Sc – 40/30, pull ups, HRPUS

Strength & Conditioning
Clean and Jerk (find max )

Accessories
5 Rounds
30 sec hollow hold
12 GHD SIT ups
20 sec Parallet L hold

* 15 second transition between movements, rest as needed between rounds.

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