14 Mar CrossFit WOD, March 15, 2019
Posted at 20:00h
in Work out of the day
03/15/2019
Warm-up
Metcon
19.4 (Time)
19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Then grab barbells and complete:
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Overhead Squats
5 Bar Facing Burpees
*Add desired metcon weight
Then,
2 Rounds of:
3 Power Snatches
6 Bar Facing Burpees
Rest 90s between rounds
*Round 1 @80%
*Round 2 @95%