16 Mar CrossFit WOD, March 17, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Mar 17
Warm-up
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups
Auxiliary Work
Week 1: Ring Muscle-up Progression
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
– rest 1 minute between sets –
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
3 sets:
1:00 Assault Bike
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
5 Scap Pull Ups
5 Ring Rows (1 sec pause at the top)
2. Workout Prep
1 set:
5/4 Calorie Assault Bike (workout pace)
3 Thrusters (focus on breathing)
2 Strict Pull-ups