27 Mar CrossFit WOD, March 28, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Workout Prep
Workout Prep**
2 sets (add weight)
5/4 Calorie Ski
2 Alternating Dumbbell Snatch
– rest 30 seconds between sets –
2 sets (add weight)
5/4 Calorie Ski
2 Alternating Dumbbell Snatch
– rest 30 seconds between sets –
Weightlifting
Snatch (Weight)
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch
Snatch Grip Deadlift (Weight)
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
Metcon
Metcon (Time)
21-15-9 Cal Row
15-12-9 Alt DB Snatch (70/50)
15-12-9 Alt DB Snatch (70/50)
-@10:00-
45 Calorie Ski Calorie Row
36 Alt DB Snatch 70/50
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull