16 Mar CrossFit WOD, March 17, 2020
Posted at 20:00h
in Work out of the day
Tuesday March 17
Warm-up
Warm-up
Banded Snatch Warm-up
Then,
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang Power Snatch
*Go through 5 reps of each step and explain the significance of each.
Then grab barbells and complete:
3 Hang Muscle Snatch
3 Hang Power Snatch
Put the bar down + rest 10s
3 Power Snatch on Coaches Call
Then,
Continue getting warm for the Metcon
Then,
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang Power Snatch
*Go through 5 reps of each step and explain the significance of each.
Then grab barbells and complete:
3 Hang Muscle Snatch
3 Hang Power Snatch
Put the bar down + rest 10s
3 Power Snatch on Coaches Call
Then,
Continue getting warm for the Metcon
Metcon
Southie Shuffle (Time)
For time:
400m Run
21 Power Snatches (115,75)
300m Run
21 Burpees
200m Medball Run (20, 14)
400m Run
21 Power Snatches (115,75)
300m Run
21 Burpees
200m Medball Run (20, 14)
Rest 2 Minutes
400m Run
15 Power Snatches
300m Run
15 Burpees
200m Medball Run (20, 14)
Rest 2 Minutes
400m Run
9 Power Snatches
300m Run
9 Burpees
200m Medball Run (20, 14)
– Goal: Find a consistent pace to sustain for the entire metcon. There are short bouts of rest but not enough to go balls to the wall. Courtesy of CrossFit Southie
Rx+:(135, 95) (Use a 40/20# sandbag or the medball run)
L3: (95, 65)
L2: (75, 55)
L1: (65, 45) (No medball)
30:00 Cap
Extra Credit
Metcon (Time)
Hang Muscle Cleans x 100 Reps – AFAP.
– Pick a weight people can complete 25 UB reps with when fresh. It should be light (for most an empty barbell will be more than enough.)
– Pick a weight people can complete 25 UB reps with when fresh. It should be light (for most an empty barbell will be more than enough.)
Cool Down
3-Way Banded Shoulder/Lat Stretch x 30s each position.