17 Mar CrossFit WOD, March 18, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
You will perform a set of 3 Bench Press and a set of 3 Deadlifts Every 2 Minutes for 5 Sets
Bench Press (Weight)
Bench Press
– 5 sets x 3 reps @ 80% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes
– 5 sets x 3 reps @ 80% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes
Deadlift (Weight)
Deadlift
– 5 sets x 3 reps @ 80% 1RM Deadlift
– 5 sets x 3 reps @ 80% 1RM Deadlift
Workout Prep
With Partner
10 seconds Assault Bike at Workout pace (each)
10 Yard Sand Bag Carry (each)
3 Shoulder to Overhead @moderate weight (each)
10 seconds Assault Bike at Workout pace (each)
10 Yard Sand Bag Carry (each)
3 Shoulder to Overhead @moderate weight (each)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
18-minute AMRAP
80/60 Calories Assault Bike
50 yards Sandbag Front Hold Carry
30 Shoulder to Overhead (135/93)
18-minute AMRAP
80/60 Calories Assault Bike
50 yards Sandbag Front Hold Carry
30 Shoulder to Overhead (135/93)
30-sec. bike
5 Deadbugs (each side)
30 sec. Plank (elbows)
5 Dead Lifts
5 Bench Press
(Build on the bench and deadlift each round)
-into-
6 min
Build to 80% for Bench and deadlift