02 Mar CrossFit WOD, March 3, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Squat Clean (Weight)
Squat Cleans:
– 2×3 reps @ 75-80% 1RM Clean
– 3×3 reps @ 80-85% 1RM Clean
– 2×3 reps @ 75-80% 1RM Clean
– 3×3 reps @ 80-85% 1RM Clean
Workout Prep
Workout Prep
1 set
3 Wall Ball Front Squats + 3 Wall Ball Push Press (target height) + 3 Wall Balls
3 Kip Swings + 3 Pull ups
1 set
3 Wall Ball Front Squats + 3 Wall Ball Push Press (target height) + 3 Wall Balls
3 Kip Swings + 3 Pull ups
Metcon
Metcon (Time)
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
Auxillary Work
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
45 sec row
5 Elbow to Floor Stretch (each side)
5 Dynamic Squat Stretch
5 light wallballs
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
– into –
3-5 sets
1 Squat Clean (building up each set to opening weight)