13 Mar CrossFit WOD, March 14, 2019
Posted at 20:00h
in Work out of the day
03/14/2019
Warm-up
Weightlifting
Deadlift x2 Power Clean x1 Squat Clean x1 (Weight)
@85% of 2/25, every 90s.
Squat Clean (Weight)
In 8 Minutes immediately following complex
build to a heavy Squat Clean. Work until 1RM or until you miss.
build to a heavy Squat Clean. Work until 1RM or until you miss.
Metcon
Metcon (Calories)
Row,Bike
10 x 30s on/60s off.
Alt machines.
For example 30 seconds of rower for max cals. rest 60
Then 30 sec on AB for max cals, rest 60
Score is total cals accumulated
10 x 30s on/60s off.
Alt machines.
For example 30 seconds of rower for max cals. rest 60
Then 30 sec on AB for max cals, rest 60
Score is total cals accumulated
Metcon (Calories)
Row,Bike
10 x 30s on/60s off.
Alt machines.
For example 30 seconds of rower for max cals. rest 60
Then 30 sec on AB for max cals, rest 60
Score is total cals accumulated
10 x 30s on/60s off.
Alt machines.
For example 30 seconds of rower for max cals. rest 60
Then 30 sec on AB for max cals, rest 60
Score is total cals accumulated
5 Russian Swings right/left
5 Goblet Squats
5 Single Leg RDLs each side
5 Rows each side
10 Alt. Single Leg Glute Bridge (1 count on each rep)
Then,
Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set. This should be 100% focused on a technique