20 Mar CrossFit WOD, March 21, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Snatch (Weight)
Heavy Single Snatch
– Heavy Single (10-12 minutes)
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Workout Prep
Workout Prep**
1 set
2 GHD’s Parallel + 2 Full GHD’s
1 Rope Climb
10 Double Unders
1 set
2 GHD’s Parallel + 2 Full GHD’s
1 Rope Climb
10 Double Unders
Metcon
Metcon
EMOM x 20
Min 1: 15-20 GHD Sit ups (OR 15-20 V-Ups)
Min 2: 2 Rope Climbs (OR 10 Burpee Pull-Ups)
Min 3: 60 Double Unders
Min 4: Rest
-into-
Burgener Warm-Up (Snatch)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull