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CrossFit WOD, March 17, 2022

16 Mar CrossFit WOD, March 17, 2022

Posted at 20:00h in Work out of the day by

Thursday

Warm-up
3:00 Machine (easy pace)
– into-
Burgener Warm-Up (Snatch)
+
Skill Transfer
*Use empty bar or PVC Pipe

**2. Workout Prep**
3 sets

Set 1:
5 Ring Rows
1 Squat Snatch + 3 Overhead Squats (light)

Set 2:
5 Jumping Pull-Ups
1 Squat Snatch + 2 Overhead Squats (little heavier)

Set 3:
5 Pull-Ups
1 Squat Snatch + 1 Overhead Squats (Workout weight)

Metcon
Metcon (Time)
For time:
21 Overhead squat (95/65)
42 Pull-ups
15 Overhead squat (95/65)
30 Pull-ups
9 Overhead squat (95/65)
18 Pull-ups

Auxillary Work
5 sets

Advance:
1-minute Handstand Hold
1-minute Plank (elbows)

Intermediate:
30-45 Second Handstand Hold
30-45 Second Plank (elbows)

Beginner:
30-45 Second Overhead Barbell Hold
30-45 Second Plank from the knees (elbows)

* Try and rest no more than 30 seconds between movements