03 Mar CrossFit WOD, March 4, 2020
Posted at 20:00h
in Work out of the day
Wednesday March 4
Warm-up
Warm-up
5 minutes of abmat pizza game
– For every drop complete: 20 Shoulder taps (total)
Then,
3 Rounds of:
6 Barbell Rows
6 Hang Muscle Cleans
6 Front Squats
6 Push Press
*15 Banded Pull-aparts + rest & add lightweight to the barbell
– For every drop complete: 20 Shoulder taps (total)
Then,
3 Rounds of:
6 Barbell Rows
6 Hang Muscle Cleans
6 Front Squats
6 Push Press
*15 Banded Pull-aparts + rest & add lightweight to the barbell
Strength
HPC + PP + PJ Complex (Weight)
Metcon
Metcon (Time)
4 Rounds of:
400 Meter Run OR 2:00 Max Calorie Bike
Complex of:
6 Hang Cleans (135, 93)
6 Push Press
6 Thrusters
*All done without dropping the bar. Rest 2:00
400 Meter Run OR 2:00 Max Calorie Bike
Complex of:
6 Hang Cleans (135, 93)
6 Push Press
6 Thrusters
*All done without dropping the bar. Rest 2:00
– Goal: Moderate effort – 80% (a pace that would be hard to sustain if you did not have 2:00 rest after each round.)
Rx+:(5 Rounds)
L3: (115, 75)
L2: (95, 65)
L1: (75, 75)
Extra Credit
Barbell Glute Bridges (Weight)
– Goal: 4 challenging sets that people should feel in their glutes
– Glute Hip Thrust can be used if you have enough benches
– Glute Hip Thrust can be used if you have enough benches
**Banded
Cool Down
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.
– Use one weight for 5 sets.Roughly 80-85% of your Push Press Rest 90s.
– Beginner Option: 3 Hang Muscle Cleans + 3 Push Press x 5 sets. Rest 90s.