15 Mar CrossFit WOD, March 16, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Back Squat (Weight)
5 sets x 5 reps @ 60%+10lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
* Complete a set every 1 minute, on the minute for 5 minutes *
Back Squat (Weight)
Back Pause Squats
– 5 sets x 2 reps
* Complete a set every 90 seconds *
– 5 sets x 2 reps
* Complete a set every 90 seconds *
Pause 3 Seconds in the hole
Build in Weight
Workout Prep
Workout Prep**
1 set
10-20 Double Unders
10ft Front Rack Lunge (lightweight)
3 Knees to Elbows + 2 Toes to Bar
1 set
10-20 Double Unders
10ft Front Rack Lunge (lightweight)
3 Knees to Elbows + 2 Toes to Bar
Metcon
Metcon (Time)
3 Rounds
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge 50s/35s
25 Toes to bar
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge 50s/35s
25 Toes to bar
30 single unders
5 step back lunges (each side)
3 back squats + 3 pause back squats (empty bar – build across sets)
5 alt. V-ups (each side)
3-inch worms
**2.Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60+10lbs % in 3-4 sets hitting 2-3 reps a set