06 Mar CrossFit WOD, March 7, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Workout Prep
Workout Prep**
1 set (Workout Pace)
4 Alt. Hang Dumbbell Snatches
5/4 Calorie Bike
4 Alt. Hang Dumbbell Clean and Jerks
1 Wall Walk
1 set (Workout Pace)
4 Alt. Hang Dumbbell Snatches
5/4 Calorie Bike
4 Alt. Hang Dumbbell Clean and Jerks
1 Wall Walk
Metcon
Metcon (3 Rounds for reps)
3 Sets:
20 Hang Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Alternating Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 between sets-
20 Hang Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Alternating Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 between sets-
Auxillary Work
Curls (Weight)
3 sets: 21 reps
Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion
Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion
DB Reverse Lunge (Weight)
No Rest.
4 sets: 10 (each side)
30-sec assault bike
6 Alt. Hang Dumbbell Snatches
6 Alt. Hang Dumbbell Clean and Jerks
10-sec Handstand Hold
3 Inch Worms