19 Mar CrossFit WOD, March 20, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Workout Prep
Metcon
Metcon (2 Rounds for reps)
2 sets
12-9-6
Power Clean (185/123)
3-2-1
Rope Climbs (15ft)
– Rest 5 minutes between sets –
12-9-6
Power Clean (185/123)
3-2-1
Rope Climbs (15ft)
– Rest 5 minutes between sets –
3 sets (building in weight)
1 Power Clean
1 Rope Climb