Resources

Double Jointed

January 8, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Each:

PVC Pass Throughs

Single Unders

PVC Overhead Squats

Single Unders

Weightlifting

Overhead Squat

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat

Set 2: 55% of 1RM Overhead Squat

Set 3: 60% of 1RM Overhead Squat

Sets 4-5: Build to a Heavy

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

Stretch





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