Barbell cycling and no metcon

Dec 13, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

(12 Minute time Cap)

800m Run

10 Wipers

10 Scorpions

3 Sided Plank (:30 per side)

20 Ext Rot and Press

20 Ext Rot low

20 GHD Hip Ext

12 Minute Foam Roll and Mobility:

Front Rack Mobility

Skill Development

Breaking down the split jerk

DL+Clean+Jerk

Increasing in weight every :90 x 8 sets:

3 Deadlft + 2 Cleans + 1 Split Jerk

*Emphasise quality movement and flowing from one exercise into the other.

Mobility

Personalized mobility needs and drills