05 Mar CrossFit WOD, March 6, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Mar 6
Warm-up
Weightlifting
Power Clean + Jerk (10 x 5)
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon (Time)
Run 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Run 400m
Time Cap 15 Min
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks