10 Mar CrossFit WOD, March 11, 2019
Posted at 20:00h
in Work out of the day
03/11/2019
Warm-up
Weightlifting
barbell glute ham bridges (Weight)
Barbell Glute Bridge: 5 x 5. Rest 90s.
– Take 3 sets to build to work weight
– Perform all 5 sets with one weight (the "work weight that was established after 3 ramp-up sets.)
– Hold the top of each rep for a 1 count
2) Metcon Prep: Power Clean + Thruster: 3 x 2 + 2, building above desired Metcon weight. Rest 60s.
– Take 3 sets to build to work weight
– Perform all 5 sets with one weight (the "work weight that was established after 3 ramp-up sets.)
– Hold the top of each rep for a 1 count
2) Metcon Prep: Power Clean + Thruster: 3 x 2 + 2, building above desired Metcon weight. Rest 60s.
Metcon
Barn Burner (Time)
Barn Burner
For time:
40 Power Cleans (115, 73)
30 Thrusters (115, 73)
For time:
40 Power Cleans (115, 73)
30 Thrusters (115, 73)
9 Minute Time Cap
Barn Burner (Time)
Barn Burner
For time:
40 Power Cleans (115, 73)
30 Thrusters (115, 73)
For time:
40 Power Cleans (115, 73)
30 Thrusters (115, 73)
9 Minute Time Cap
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then,
With an empty
Barbell Complete:
10 RDL
10 Front Squat
10 Push Press
10 Clusters
10 Barbell Glute Bridges
*Add weight to the barbell
8 BB Glute Bridges
*Add weight to barbell
6 BB Glute Bridges