13 Mar CrossFit WOD, March 14, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Mar 14
Warm-up
Weightlifting
Power Snatch (10 x 5)
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon (Time)
For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar
18 Min Cap
* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.
Tabata Assault Bike (8 sets)
* 20 seconds (moderate/10 seconds (recovery) *
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch