27 Mar CrossFit WOD, March 28, 2019
Posted at 20:00h
in Work out of the day
03/28/2019
Warm-up
Weightlifting
Hang Snatch (Weight)
1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets
Front Squat Box Squat (Weight)
2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s.
– Parallel box (should be the same as last week.)
– Parallel box (should be the same as last week.)
Metcon
Metcon (Time)
For time:
30-20-10
Goblet Squats (70, 53)
KBS (70, 53)
30-20-10
Goblet Squats (70, 53)
KBS (70, 53)
7 Min Cap
Then,
3 Rounds of :
5 Hang Muscle Cleans
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
*Rest as needed between movements/rounds.
Then,
3 Hang Muscle Snatch w. empty bar on coaches call
3 Hang Squat Snatch w. empty bar on coaches call
*Rest 10-15s between sets