28 Mar CrossFit WOD, March 29, 2019
Posted at 20:00h
in Work out of the day
03/29/2019
Warm-up
Weightlifting
Split Jerk (Weight)
Split Jerk: 1RM. Rest 2:00
Metcon
Jones Bones (AMRAP – Rounds and Reps)
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run
10 T2B
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
Auxiliary Work
Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM
– 1/4 ROM + 1/2 ROM + Full ROM
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: 10 Burpees
3rd Drop: 10 Hollow Rocks + 10 Supermans
Then,
Review Strength Work + S2OH + T2B for the remainder of the warm-up