03 Mar CrossFit WOD, March 4, 2019
Posted at 20:00h
in Work out of the day
03/04/2019
Warm-up
Weightlifting
Back Squat (Weight)
1) Wide Stance Box Squat: 3RM.
Rest 2:00
Rest 2:00
Warm-up
Metcon Prep:
Power Clean + Front Squat:
Build to desired metcon weight performing sets of 1 + 1.
Rest 60s
Power Clean + Front Squat:
Build to desired metcon weight performing sets of 1 + 1.
Rest 60s
Metcon
Gameday (2 Rounds for reps)
For total time:
30 Front Squats (155, 103)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 103)
30 Lateral Burpees
*Score = splits for each section. 8 Minute Cap for each section
30 Front Squats (155, 103)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 103)
30 Lateral Burpees
*Score = splits for each section. 8 Minute Cap for each section
The time cap for each section will now be 7 minutes
Then
2 rounds x 5 reps per BB movement of:
RDL
Front Squat
Hang Muscle Clean
Power Clean
Green Band Walks x 10 each direction