01 Mar CrossFit WOD, March 2, 2020
Posted at 20:00h
in Work out of the day
Monday March 2
Warm-up
Coaches Choice
Strength
DL + PC + FS Complex (Weight)
Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat
– Goal: Build to a heavy load in 8 sets. Rest 2:00
– Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat performing 5 sets x 5 reps adding weight if form permits.
3 Deadlifts
3 Power Cleans
3 Front Squat
– Goal: Build to a heavy load in 8 sets. Rest 2:00
– Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat performing 5 sets x 5 reps adding weight if form permits.
Metcon
Simple Man (Time)
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
– Goal: Hard-effort ~90%. Use a load that will challenge you, but NOT crush you! Last tested on 11/4
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
– Goal: Hard-effort ~90%. Use a load that will challenge you, but NOT crush you! Last tested on 11/4
Rx+:(Rest 7:00 + Repeat)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8:00 Cap
Extra Credit
Metcon (Distance)
Crossbody Carry – 6:00 x Max 100ft. sets
– Switch sides every 100 ft
– Switch sides every 100 ft
Cool Down
Worlds Greatest Stretch x 20-30s each pose