11 Mar CrossFit WOD, March 12, 2020
Posted at 20:00h
in Work out of the day
Thursday March 12
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Strength
Deadlift (Weight)
Metcon
Shock Factor (Time)
For time:
21-15-9
Power Clean + S2OH (135, 95)
Front Squats (135, 95)
– Goal: Hard pace that will challenge you mentally and physically. Use a load that is challenging, but light enough to complete big sets with.
21-15-9
Power Clean + S2OH (135, 95)
Front Squats (135, 95)
– Goal: Hard pace that will challenge you mentally and physically. Use a load that is challenging, but light enough to complete big sets with.
Rx+:(Rest 5:00 & Complete 21-15-9 Power Clean/T2B)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
*10:00 Time Cap
Extra Credit
Metcon
Banded Pull-throughs: 4×15. Rest 60s.
Cool Down
Active Straight Leg Raises x 20 reps each side
– Take 3-4 sets to build to work weight
– For those that know their max use 80% of 1RM
– Reset on each rep
– Goal: 5% heavier than last week but maintain some great form.