11 Mar CrossFit WOD, March 12, 2022
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Metcon
Metcon (Time)
4 rounds
5 Overhead Squats (135/95)
400 Meter Run / 500 Meter Row
-Rest 3 Minutes-
3 rounds
4 Overhead Squats (155/105)
400 M Run / 500 M Row
-Rest 3 Minutes-
2 rounds
3 Overhead Squats (185/123)
400 M Run / 500 M Row
5 Overhead Squats (135/95)
400 Meter Run / 500 Meter Row
-Rest 3 Minutes-
3 rounds
4 Overhead Squats (155/105)
400 M Run / 500 M Row
-Rest 3 Minutes-
2 rounds
3 Overhead Squats (185/123)
400 M Run / 500 M Row
35 Min Cap
Weightlifting
Clean and Jerk (Weight)
Snatch (Weight)
2 @ 70%
3 @ 75%
2 @ 80%
3 @ 75%
2 @ 80%
Back Squat (Weight)
1 Set of 4 @ 70%
3 Sets of 4 @ 75%
3 Sets of 4 @ 75%
3 @ 70%
3 @ 80%
3 @ 85%