23 Mar CrossFit WOD, March 24, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Snatch (Weight)
12 mins to establish Heavy Single Snatch
Metcon
Metcon (Time)
For Time:
30/22 Calorie Row
30 GHD’s
30 Box Jump Overs (24/20)
30/22 Calorie Row
30 Toes to Bar
30 Dumbbell Thrusters (50s/35s)
30/22 Calorie Row
30 Box Jump Overs (24/20)
30 GHD’s
30/22 Calorie Row
30/22 Calorie Row
30 GHD’s
30 Box Jump Overs (24/20)
30/22 Calorie Row
30 Toes to Bar
30 Dumbbell Thrusters (50s/35s)
30/22 Calorie Row
30 Box Jump Overs (24/20)
30 GHD’s
30/22 Calorie Row
30-sec assault bike
7 deadlifts (empty bar)
7 Snatch Grip Push Press from back rack
7 Sky Reacher Squats (each side – freehand on the floor or opposite foot)
7 jump squats
2 sets
– With an empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull-Ups
5 Muscle Snatch
5 Overhead Squats
– into –
A 12-minute clock should start around this point. Athletes should look to hit a heavy single in 5-8 working sets