28 Mar CrossFit WOD, March 29, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
Workout Prep**
2 rounds
10 Double Unders
2 Strict Pull-Ups
2 Strict Handstand Push-Ups
2 rounds
10 Double Unders
2 Strict Pull-Ups
2 Strict Handstand Push-Ups
Weightlifting
Power Clean (Weight)
3 Power Cleans x 3 sets @65-75% of 1RM Clean
Front Squat (Weight)
3 Front Squats x 3 sets @80% of 1RM Clean
Metcon
Metcon (Time)
100-75-50
Double Unders
20-15-10
Strict Pull-Ups
Strict Handstand Push-Ups
Double Unders
20-15-10
Strict Pull-Ups
Strict Handstand Push-Ups
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull