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CrossFit WOD, March 10, 2021

09 Mar CrossFit WOD, March 10, 2021

Posted at 20:00h in Work out of the day by

Wednesday

Warm-up
10 min AMRAP
1 min bike
10 Band Pull-aparts
5 Bench (empty bar – build across)
10 Banded Good Mornings
5 Deadlifts (empty bar – build across sets)
10 Goblet Squats (light weight – focus on form)

**2. Strength Prep**
– Use warm up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 5 Bench Press then, 5 deadlifts in the 2 minutes (1 set) and continue the pattern every 2 minutes for 5 sets total (10 minutes).

Workout Prep
1 set
30 sec. Assault Bike
5 Dumbbell Front Squats (light)
5 Handstand Push Ups
3 Dumbbell Front Squats
3 Handstand Push Ups

Weightlifting
These will be Super Sets
For Example

Set 1:
0:00 – 2:00
5 Bench Press @ 225#
5 Deadlifts @ 300#

Set 2:
2:00 – 4:00
5 Bench Press @ 225#
5 Deadlifts @ 300#

Bench Press (Weight)
Bench Press
– 5 sets x 5 reps @ 75% 1RM
* Complete a set every 2 minute, on the minute for 10 minutes *
Deadlift (Weight)
Deadlift
– 5 sets x 5 reps @ 75%
* Complete a set every 2 minute, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *

Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
25/20 Calorie Assault Bike or 30/25 Cal Row
15 Dumbbell Front Squats (50’s/35s)
15 Handstand Push Ups
15 Dumbbell Front Squats (50’s/35s)
15 Handstand Push Ups

Auxillary Work
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang