CrossFit WOD, March 30, 2022

by | Mar 28, 2022 | WOD

Wednesday, March 30th 2022

Warm-up
A. General
3 minutes on machine of your choice
20 Deep squat T spine rotations
20 Rotating scorpions
10-20 Soldier Walk steps with reach

Empty bar:
5 RDL
Front rack stretch
5 Front Squats
5 Muscle cleans, no contact

B. Clean Drills
Pull:
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
Reception:
-3 Tall muscle cleans
-3 Rack deliveries
-3 Tall power cleans
-3 Front squat
-3 Tall squat cleans

Weightlifting
Clean (5 x 1+2 @65%)
5 sets @65%
1 Power Clean
2 Squat Clean

TC: 12 min
Score: Weight Across

Scaling options
Beginner
5 sets @Moderate
2 Clean + 2 Front Squats @ Moderate

Intermediate & Perform
As Written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
15/10 Cal Bike/Ski/Row/Run 200m
14 DB Snatch 1×50/35lbs

KG: 22.5/15 KG
TC: 20 min
Score: Rounds and Reps

Scaling options
Beginner
Amrap 20
12/8 Cal Bike/Ski/Row/Run 200m
14 DB Snatch @ 1x 25/15lbs

Intermediate
Amrap 20
15/10 Cal Bike/Ski/Row/Run 200m
14 DB Snatch @ 1×35/20lbs

Perform
EMOM 20
Odd: 15/12 Cal Echo Bike
Even: 14 DB Hang Clean & Jerk @ 2×50/35lbs

Extra Accessory
Metcon
Glute Bridge March
Accumulate 5 minutes