21 Mar CrossFit WOD, March 22, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
Workout Prep**
25m Run
3 Burpees
25m Run
2 Burpee Box Jump Overs (24/20)
25m Run
1 Burpee Box Jump Over (30/24)
25m Run
3 Burpees
25m Run
2 Burpee Box Jump Overs (24/20)
25m Run
1 Burpee Box Jump Over (30/24)
Weightlifting
Clean (Weight)
Squat Clean
– Heavy Single (10-12 minutes)
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
Metcon (3 Rounds for reps)
3 sets
Rest 2 Minutes between sets
Rest 2 Minutes between sets
100m Shuttle Run (4x25m)
10 Burpees
100m Shuttle Run (4x25m)
8 Burpee Box Jump Overs (24/20)
100m Shuttle Run (4x25m)
6 Burpee Box Jump Overs (30/24)
-into-
Burgener Warm-Up (Clean)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull