14. Mar
CrossFit WOD, March 14, 2022
3-14-22
Warm-up
Metcon (Time)
Braveheart
18:00-40:00
6 Sets
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
20 Wall balls (20/14)
5 Deadlifts (275/185)
-rest 1:1 b/t sets-
Time cap 2:30 per round
Snatch Complex (Weight)
Complete the following:
Snatch high pull + full snatch
3 x 1
75%_80%
80-85
85-90
3 x 1
75%_80%
80-85
85-90
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Rounds
60-yard shuttle Run (5 yards, 10 yards, 15 yards) (moderate speed)
10 air squats, 5 Push Ups
5 Deadlifts (ascending weight)
3. Barbell Primer – Perform after the metcon
3 sets alternating movements:
• 5 Position Snatch Deadlift ( 1" off floor, below the knee, above the knee, mid thigh, Power position) + Muscle Snatch (Slow from the floor until midthigh and then explode) +Tall Snatch: (3+3+3)