25 Mar CrossFit WOD, March 26, 2019
Posted at 20:00h
in Work out of the day
03/26/2019
Warm-up
Gymnastics
Chin Ups (Max reps)
Max set of strict Chin ups
Push-ups (Max set of push ups )
L-Sit (Max reps)
Max L Sit hold
Metcon
Metcon (Time)
Every 4:00 x 5 Sets:
20 Walking Lunges (BW) (total reps)
15 Hang Power Cleans (135, 93)
1 Rope Climbs
50 Double Unders
** Score is slowest split time
20 Walking Lunges (BW) (total reps)
15 Hang Power Cleans (135, 93)
1 Rope Climbs
50 Double Unders
** Score is slowest split time
Auxillary Work
1a) Banded Facepull-aparts: 3 x 15. No rest.
*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)
*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)
Round 1: High knees
Round 2: Air Squats
Round 3: Single Unders
Round 4: Mountain Climbers
Repeat
Then,
7 Minutes to review
Rope Climbs
Hang Power Cleans