Workout of the Day

CrossFit WOD, March 14, 2022

3-14-22

Warm-up
1. Hip halo
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)
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