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CrossFit — March 16, 2020

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3.16.20

Warm-up
3:00 Band Posterior Chain Engagement
:30 Air Squats
:30 Plank Shouler Taps
5 Deadlifts, Power Cleans, Front Squats, Push Presses
10 Scap Pull Ups
10 Ring Rows
10 Kipping Knee Raises
5 Deadlifts, Power Cleans, Front Squats, Push Jerks
Push Jerk (10-8-6-2 Touch and Go)
Every 3:00 Perform:
10-8-6-2 TNG Push Jerk
20 KB Plank Pull Throughs 53/35
*Set 1 @ 70% 1RM, trying to hit the same weights you did last week at 8-6-4-2
*Each Pull Through Counts as a Rep, scale KB as needed
Rhianna (Time)
For Time (16:00 Cap)
2 Rope Climbs
40 Deadlifts 155/105
2 Rope Climbs
20 Front Squats 155/105
2 Rope Climbs
10 Power Cleans 155/105
2 Rope Climbs

*Rx+ 185/125
*Health and Fitness: 10 Strict Hanging Knee Raises, 115/75
*Stimulus: Base your barbell weight on what you can confidently perform 5+ front squats at under fatigue so your 20 reps take no more than 4 sets. Scale Rope Climbs to H&F

Accessory Work
5 Rounds for Intensity + Quality
200m Run
1:00 Max Handstand Walk
2:00 Rest
*Scale Handstand Walk to 1:00 Max Wall Walks

Cool Down
Lying Leg Cross Stretch
Foam Roll Lats, Glutes and Hip Flexors