Wednesday, May 12th 2021

12. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

Row 150m

10 Alternating Curtsy lunges

Row 200m

10 Rotating Scorpions

B. Mobility

90/90 hip rotations

60sec

C. Specific

2 sets

10 Banded OH squats

10 single leg glute bridge

5/5 Banded Y pulls

Strength

A: Overhead Squat (3×6 @60-65%)

Score: Heaviest weight used at or below 65%

TC: 8mins

Scaling options

Beginner

3 x 6 btn snatch grip thrusters @light

This drill will be for those who cannot reach a valid depth on the OH squat. With the bar on the back, the athlete can work on ideal torso position in the squat and also gain the overhead benefit and experience at the tail end of the rep as they drive the bar overhead to support.

Intermediate & COMP:

As written

Metcon

B: Metcon (Weight)

Every 2mins for 20 minutes

5 Push Jerks @60%

50 Double unders
Score: Weight used across all sets

Scaling options

Beginner

Every 2mins for 20 minutes

5 Push press @moderate

50 Single unders*

*attempt a DB every 10, 20, or 25 reps

Intermediate

Every 2mins for 20 minutes

5 Push Jerks @60%

amrap Double unders in remaining time of the first min

COMP:

E2MOM for 10 minutes

5 Push Jerk @65-75%

50 Double unders

Extra Accessory

Metcon (No Measure)

Core

3 sets not for time

50’/side Single arm Farmer Carry

10 Hollow body rocks

5/side Push up Bird dog

()

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