Workout of the Day

CrossFit WOD, March 15, 2022

3-15-22

Warm-up
Warm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 cardio (your choice) (moderate)
3-5 power snatches (ascending weight)
3-5 power clean and jerks (ascending weight)
0:15 Handsstand hold into 10 shoulder taps in handstand hold

3. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

Metcon (Time)
William Wallace
15:00-30:00

20 Power Snatches (135/95)
100’ Handstand walk
-rest 1:1-
100’ Handstand walk
20 Power Clean and Jerks (135/95)

Scaling option to finish near the target score:
20 Power Snatches (115/80)
5 wall walks
-rest 1:1-
5 wall walks
20 Power Clean and Jerks (115/80)
Scoring: Time

Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push your typical pace and see how long you can hang onto the barbell and then remain upside down on your hands!

How it should Feel: LACTIC ACID PARTY! This barbell work is going to likely blow up your grip, quads, and/or shoulders if you do it right!

Clean (4 sets of 1 complex )
Clean Deadlift to Mid Knee + Power Clean (Pause in receive for 3 seconds) + Clean: 3-3-3-3
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70%
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75%

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80%
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85%

E2MOM

Accessory Work
spend 10 min building to a heavy single squat clean

3 sets
500m row
100du
50 ghd
100 du
rest 3 min b/t sets