14 Mar CrossFit WOD, March 15, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
2 sets
3 Hang Squat Cleans (add weight each set)
10 Double Unders
3 GHD’s
Rest 30 Sec Btw Sets
3 Hang Squat Cleans (add weight each set)
10 Double Unders
3 GHD’s
Rest 30 Sec Btw Sets
Metcon
Metcon (3 Rounds for reps)
3 sets
30 Hang Squat Cleans (75/55)
100 Double Unders
30 GHD Sit Ups (OR 30 V-Ups)
-Rest 2 Minutes between sets-
30 Hang Squat Cleans (75/55)
100 Double Unders
30 GHD Sit Ups (OR 30 V-Ups)
-Rest 2 Minutes between sets-
Auxillary Work
4 sets (Super Set)
5-8 Dumbbell Windmills (each arm)
30 Russian Twists
5-8 Dumbbell Windmills (each arm)
30 Russian Twists
5 Hang Muscle Cleans
5 Front Squats
5 Hang Squat Cleans (empty bar – build across))
30-sec single/double unders
5 GHDs to parallel