CrossFit WOD, March 5, 2020

CrossFit WOD, March 5, 2020

Thursday March 5

Warm-up
Warm-up
Part 1:
10-8-6-4-2
Deadlift – reset on each rep. Start with an empty barbell + add weight each round
Banded Glute Bridges
X-Band Walk Steps each direction
Then,
Part 2:
T2B Skill Prep:
On Pull-up Bar:
1) 30s Chin-Up Grip hold
2) 10 Scapular Pull-ups + 10 Kip Swings
3) 3 Hanging Knee Raises + 3 Kipping Leg Raises + 3 T2B (T2B Attempts)
Then,
Review Front Rack Reverse Lunge

Strength
Deadlift (5 x 5)
@moderate weight. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 75% of 1RM
– Reset on each rep
– Goal: 5 challenging work sets executed with PERFECT technique.

Metcon
Metcon (Time)
For time:
30-20-10
Front Rack Reverse Lunges (135, 93) (total reps)
10-20-30
T2B
– Goal: Challenge yourself with lunge loading and shoot for big sets with both T2B/FR Lunges.

Rx+:(155, 103)
L3: (115, 75)
L2: (95, 65) (Hanging Straight Leg Raises)
L1: (DB Reverse Lunges – moderate DBs) (Hanging Knee Raises or v-ups)
*10:00 Time Cap

Extra Credit
Metcon
Banded Pull-throughs: 4 x 15. Rest 60s.