30 Mar CrossFit WOD, March 31, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (Time)
5 sets (each)
20 GHD’s
3 Clean and Jerks (185/125)
15/12 Calorie Assault Bike or 12/10 Calorie Echo bike
3 Clean and Jerks (185/125)
-Rest 1:1 (or while partner goes) between sets-
Athletes can partner up and go 1:1 or give them 3:30 time cap and always rest 3 minutes after each set.
20 GHD’s
3 Clean and Jerks (185/125)
15/12 Calorie Assault Bike or 12/10 Calorie Echo bike
3 Clean and Jerks (185/125)
-Rest 1:1 (or while partner goes) between sets-
Athletes can partner up and go 1:1 or give them 3:30 time cap and always rest 3 minutes after each set.
Auxillary Work
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
– Squat Hold
– Pull Up Dead Hang
1 min assault bike (3-4 high effort – coast to maintenance speed for the remainder)
7 GHD’s to parallel (focus on leg extension – hands stay by legs)
7 Power Cleans (empty bar)
7 Shoulder to Overhead (empty bar)
-into-
6 mins
Build to Clean and Jerk weight for the workout
**2. Workout Prep**
1 set
5 GHD’s (full)
1 Clean and Jerk (Workout weight)
20-second Bike (workout pace)