CrossFit WOD, March 29, 2021

CrossFit WOD, March 29, 2021

Monday

Warm-up
10 min AMRAP
30-sec singles unders
3 Dynamic Squat Stretch
3 Sky Reacher Squats (each side)
3 Back Squats + 1 Pause Back Squats (empty bar – building across sets)
3 Muscle Snatch (PVC)
3 Power Snatch

Have athletes build up to 60%+30lbs in 3-4 sets hitting 2-3 reps a set

Weightlifting
Back Squat (Weight)
Back Squat
– 5 sets x 5 reps @ 60%+30lbs (Total) 1RM Back Squat
* Complete a set every 90 Seconds for 5 Sets
Back Squat (Weight)
Back Pause Squat
– 5 sets x 3 reps
* Complete a set every 2 minutes

Workout Prep
Workout Prep**
– Right after strength have athletes strip bars and begin building to Power Snatch weight. Make sure they adjust weights accordingly for easy change out for the lighter power snatches. –

Metcon
Metcon (Time)
(Regionals 18.4)
For Time
2 Rounds:
10 Power Snatches (155/105 lb)
12 Burpee over Bar

-into-

2 Rounds:
10 Power Snatches (95/65 lb)
12 Burpee over Bar

Time Cap: 12 minutes

Auxillary Work
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang