20 Mar CrossFit WOD, March 21, 2019
Posted at 20:00h
in Work out of the day
03/21/2019
Warm-up
Weightlifting
Front Squat Box Squat (Weight)
Front Box Squat:
8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s.
– Parallel Box (15-16")
– 3-4 "ramp-up" sets prior to starting the clock. This done as an EMOM.
– Slightly wider stance than normal.
– If no recent 1RM, go by feel
8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s.
– Parallel Box (15-16")
– 3-4 "ramp-up" sets prior to starting the clock. This done as an EMOM.
– Slightly wider stance than normal.
– If no recent 1RM, go by feel
Metcon
Metcon (AMRAP – Reps)
5 Minutes of:
Russian Swings (70, 53)
Rx+: (Band Resisted Russian Swings)
5 Minutes of:
TGU (athlete choice of weight)
5 Minutes of:
Max calories Bike
5 Minutes of:
Single Arm Farmer Carry (70, 53) (Alt. sides evenly)
Russian Swings (70, 53)
Rx+: (Band Resisted Russian Swings)
5 Minutes of:
TGU (athlete choice of weight)
5 Minutes of:
Max calories Bike
5 Minutes of:
Single Arm Farmer Carry (70, 53) (Alt. sides evenly)
Then
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
10 Green Band steps left and right, front and back
Then
5 Minutes to review the Turkish Get up