06 Mar CrossFit WOD, March 7, 2019
Posted at 20:00h
in Work out of the day
03/07/2019
Warm-up
Weightlifting
Deadlift x2 Power Clean x1 Squat Clean x1 (Weight)
Deadlift + Power Clean + Squat Clean Complex:
8 x 2 + 1 + 1 @80% of Last Monday, every 90s.
8 x 2 + 1 + 1 @80% of Last Monday, every 90s.
Squat Clean (Weight)
1 Rep of Squat Clean adding weight until you miss. Once you Miss the exercise is over
Metcon
EMOM 16:
MINUTE 1: 100 Ft. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees
MINUTE 1: 100 Ft. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees
10 Glute Bridge
10 Lateral Squats
10 Glute Bridge again
10 Banded Good Mornings
*All reps done slow + controlled. Squeeze glutes at top of each rep.
Then,
Barbell Warmup (empty barbell):
7 reps each of:
RDL
Hang Power Clean
Front squat
Then
Use 3-4 sets of 2-4 reps gradually increasing the weight of:
Deadlift
Power Clean
Squat Clean