CrossFit WOD, March 11, 2022

by | Mar 9, 2022 | WOD

Friday, March 11th 2022

Warm-up
A. General
2 sets
30 sec Row
4/4 Windmills
8/8 deep squat single arm press

B. Mobility
Btn tricep stretch with plate
30 sec on / 10sec off x 2

C. Jerk drills
Focus on a strong dip with a vertical torso
5 jerk dips
5 tall jerks
5 pause push jerks
Then,
Build up Jerk

D. Pre metcon CTB drills (if time allows)
3 sets
5 Beat swings + 5 Scap pulls
5-10 Box Butterly practice

5-10 Small circle drill

Metcon
Metcon (Weight)
OPEN 22.3

OR

Push Jerk
EMOM 6minutes
3 reps @Ascending

TC: 6 mins
Score: Heaviest Set

Scaling options
Beginner:
Push press
EMOM 6
3 @Ascending

Intermediate
As Written

COMP
N/A

Metcon
Metcon (Time)
5 rounds for time
12 Cal Bike/Ski/Row
12 CTB

TC: 13 Mins
Score: Rounds +Reps

Scaling options
Beginner
10/8 Cal Bike/Ski/Row
12 Ring rows

Intermediate
12 Cal Bike/Ski/Row
8-12 Assisted CTB

COMP
N/A

Extra Accessory
Metcon (Weight)
Good Mornings
3 x 12 @light
Rest 60 seconds between sets