19 Mar CrossFit WOD, March 20, 2019
Posted at 20:00h
in Work out of the day
03/20/2019
Warm-up
Weightlifting
Shoulder Press (Weight)
1a) Shoulder Press: 4 x 5. Rest 45s.
Single Arm DB Row (Weight)
1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s.
*1a we are building in weight each set and 1b use one challenging weight for ALL sets.
*1a we are building in weight each set and 1b use one challenging weight for ALL sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Hang Power Cleans (95, 63)
20 Thrusters (95, 63)
20 Burpees
20 Hang Power Cleans (95, 63)
20 Thrusters (95, 63)
20 Burpees
1x front rack stretch 30s
1x 30s front squat hold in bottom position
1x 30s barbell hold overhead
Then,
5 hang power clean
5 front squat
5 push press
5 thruster
5 Burpees