11 Mar CrossFit WOD, March 12, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Power Clean x 1 Front Squat x2 Split Jerk x1 (Weight)
Every 90 Seconds for 6 Sets at between 70-80% of your Clean and Jerk
Workout Prep
Workout Prep**
1 set
5 GHD sit ups
5 Wall Balls
5 Power Cleans (80% of workout weight, singles)
3 Bar Muscle Ups or Burpee Pull Ups
10ft Single Arm Overhead Lunge Walk (5 Out left/5 back right)
1 set
5 GHD sit ups
5 Wall Balls
5 Power Cleans (80% of workout weight, singles)
3 Bar Muscle Ups or Burpee Pull Ups
10ft Single Arm Overhead Lunge Walk (5 Out left/5 back right)
Metcon
Metcon (Time)
For Time:
50 GHD’s or 60 Sit Ups
40 Wall Balls (30/20)
30 Power Cleans (115/78)
20 Bar Muscle Ups or Burpee Pull Ups
200ft Single Arm Overhead Walking Lunge (50/35)
50 GHD’s or 60 Sit Ups
40 Wall Balls (30/20)
30 Power Cleans (115/78)
20 Bar Muscle Ups or Burpee Pull Ups
200ft Single Arm Overhead Walking Lunge (50/35)
Time Cap 20 Min
1 min easy row
5 situps (focus on leg extension during the situp to prep for ghd’s)
5 scap pull-ups
5 kip swings
5 hand release pushups
5 jump squats