21 Mar CrossFit WOD, March 22, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat
– 5 sets x 5 reps @ 60%+20lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
– 5 sets x 5 reps @ 60%+20lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Back Squat (Weight)
Back Pause Squats
3 Second Pause at the bottom
– 5 sets x 1 reps
* Complete a set every 90 seconds *
3 Second Pause at the bottom
– 5 sets x 1 reps
* Complete a set every 90 seconds *
Workout Prep
2 sets (building in weight)
3 Power Cleans
3 Strict Handstand Push-ups
3 Power Cleans
– rest 30 seconds between sets –
3 Power Cleans
3 Strict Handstand Push-ups
3 Power Cleans
– rest 30 seconds between sets –
Metcon
1 min easy row
5 Dynamic Squat Stretch
3 Back Squats + 3 Pause Back Squats (1-sec hold)
5 Single DB Strict Press (each side)
10 Sec Wall Handstand Hold
**2. Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60%+20lbs in 3-4 sets hitting 2-3 reps a set