12 Mar CrossFit WOD, March 13, 2019
Posted at 20:00h
in Work out of the day
03/13/2019
Warm-up
Bench Press (Weight)
1a) Close Grip Bench Press:
4 x 5. Rest 45s.
4 x 5. Rest 45s.
1b) Legless Rope Climb:
4 x 1-2. Rest 45s.
(Rope Climb with legs if no legless)
For the Bench Start at 60% set 1, 70% set 2, 80% for set 3, 85% set 4. This does not include additional warm-up sets prior to 60%.
Weightlifting
Metcon
Metcon (Time)
For time:
9-15-21
Hang Power Snatch (95, 63)
T2B
*400 Meter run after each set
Workout ends with the run
9-15-21
Hang Power Snatch (95, 63)
T2B
*400 Meter run after each set
Workout ends with the run
Rx+:(115, 75)
Then,
3 Rounds of :
5 Hang Muscle Cleans
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
*Rest as needed between movements/rounds.
Then,
3 Hang Muscle Snatch w. empty bar on coaches call
3 Hang Power Snatch w. empty bar on coaches call
*Rest 10-15s between sets