CrossFit WOD, March 15, 2022
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!
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
3 sets
500m row
100du
50 ghd
100 du
rest 3 min b/t sets
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