CrossFit WOD, March 28, 2020

CrossFit WOD, March 28, 2020

Saturday March 28

Warm-up
Warm-up
Part 1:
"Junkyard Dog Warm-up"
Part 2:
"Burgener Warm-up with a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang Power Snatch
*Go through 5 reps of each step and explain the significance of each.
Then grab the barbell and run through 3 reps of each on coaches call
– Review all events.

Metcon
Power Snatch (Weight)
Teams of 3:
Event #1
7:00 for max load, one partner works at a time
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
Event #2
7:00 Max Rounds of:
7 Power Snatch (95, 65)
7 Overhead Squats (95, 65)
7 Bar Facing Burpees
*One partner completes a full round at a time

L3: (75, 55)
L2: (65, 45)
L1: (55, 35)

Metcon (Calories)
Event #3
7:00 Max Calories – Row OR Ski Erg
*One partner works at a time.
Metcon (Distance)
Event #4
7:00 Max Distance Farmer Carry (70, 53)
Muscle-ups (Max reps)
RX+ Event #5
7:00 for max reps on rings

Extra Credit
Metcon (AMRAP – Reps)
Banded Hammer Curls
Max reps in 3:00

Cool Down
10 Minutes of "Recovery" work – row, bike, jog, walk at a conversational pace.