15 Mar CrossFit WOD, March 16, 2020
Posted at 20:00h
in Work out of the day
Monday March 16
Warm-up
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Strength
Back Squat Cluster (Weight)
Metcon
Metcon
EMOM 12:
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (225, 153)
Minute 3: 40 Double Unders
– Goal: UB for ALL rounds – loading should be challenging. We performed a couplet version of this (no DU’s) on 1/27.
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (225, 153)
Minute 3: 40 Double Unders
– Goal: UB for ALL rounds – loading should be challenging. We performed a couplet version of this (no DU’s) on 1/27.
Rx+:(275, 185) (50 Double Unders)
L3: (185, 125) (53, 35) (20 Double Unders)
L2: (155, 105) (45, 30) (30 Double Under Attempts)
L1: (135, 95) (35. 25) (40 Single Unders)
Metcon
EMOM 12:
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (225, 153)
Minute 3: 40 Double Unders
– Goal: UB for ALL rounds – loading should be challenging. We performed a couplet version of this (no DU’s) on 1/27.
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (225, 153)
Minute 3: 40 Double Unders
– Goal: UB for ALL rounds – loading should be challenging. We performed a couplet version of this (no DU’s) on 1/27.
Rx+:(275, 185) (50 Double Unders)
L3: (185, 125) (53, 35) (20 Double Unders)
L2: (155, 105) (45, 30) (30 Double Under Attempts)
L1: (135, 95) (35. 25) (40 Single Unders)
Metcon
EMOM 12:
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (225, 153)
Minute 3: 40 Double Unders
– Goal: UB for ALL rounds – loading should be challenging. We performed a couplet version of this (no DU’s) on 1/27.
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (225, 153)
Minute 3: 40 Double Unders
– Goal: UB for ALL rounds – loading should be challenging. We performed a couplet version of this (no DU’s) on 1/27.
Rx+:(275, 185) (50 Double Unders)
L3: (185, 125) (53, 35) (20 Double Unders)
L2: (155, 105) (45, 30) (30 Double Under Attempts)
L1: (135, 95) (35. 25) (40 Single Unders)
Extra Credit
Metcon (AMRAP – Rounds)
Single Arm Farmer Carry: AMRAP 5 in 100ft intervals @ moderate weight.
Cool Down
Active Straight Leg Raises x 20 reps each side.
– Beginner: Box Squat: 5 x 5, adding weight if form permits. Rest 2:00
– Goal: Build to heavy 2.2.2 roughly 80-85% of 1RM Back Squat if known.