14 Mar CrossFit WOD, March 15, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Workout Prep
Workout Prep**
1 set
5 GHD sit-ups (parallel)
2 Burpee Pull-Ups
3 GHD sit-ups (full)
2 Burpee Pull-Ups
1 set
5 GHD sit-ups (parallel)
2 Burpee Pull-Ups
3 GHD sit-ups (full)
2 Burpee Pull-Ups
Weightlifting
Clean and Jerk (Weight)
12 mins to establish Heavy Single Clean and Jerk
Must be a squat clean! Jerk can be push jerk or split jerk.
* "Heavy SIngle" is not a max, but a comfortable lift for the day the feels good and looks good
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
20 GHD Sit-Up or Straight leg sit ups
10 Burpee Pull Up
20 GHD Sit-Up or Straight leg sit ups
10 Burpee Pull Up
Auxillary Work
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
– Squat Hold
– Pull Up Dead Hang
0:00-5:00
Row (easy pace)
5:00-10:00
5 Down Dog/Seal Pose Transitions
5 Elbow to floor stretch (each side)
5 Dynamic Squat Stretch
10 Wall Angels
**2. Strength Prep**
With an empty bar:
5 Clean Deadlifts
5 Stand, Shrug, High Pull
5 Muscle Cleans
5 Power Cleans (move feet)
5 Squat Cleans
5 Strict Press
5 Push Press
5 Push Jerks
– 12-minute clock should start around this point. Athletes should look to hit a heavy single in 5-8 working sets. Athletes can shorten the rest between lifts on lighter weights and look to increase as weight goes up