CrossFit WOD, March 30, 2019


Saturday 30/03/2019
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
100m Run
4 each side pistol sliders
20m bear crawl (hips & shoulders same height)

Metcon
Metcon (AMRAP – Rounds)
4 Rounds
20 second hollow hold
20 sec straddle seat L hold
20 sec side plank each side

* 10 sec transition between movements.

Metcon (AMRAP – Rounds and Reps)
(Paired) (round for round)
12m front rack lunge
12 TTB
12m front rack lunge
12 burpee box jump overs

Rx – 60/40, ttb
Int – 40/30, knees to elbows
Sc – 30/20, knee raises

Accessories
Overhead Squat (find 3rm)

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