29 Mar CrossFit WOD, March 30, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Mar 30
Warm-up
Weightlifting
Squat Clean (1 x 1)
Squat Clean
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon (AMRAP – Reps)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 20”)
3:00 Machine (easy pace)
-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