CrossFit WOD, March 2, 2022
15:00-35:00
20 Minute EMOM
4 Rounds
Minute 1: 50’ Sled Push (light/moderate weight)
Minute 2: 4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Row OR 150m Run
Minute 5: Rest
*Don’t go over 70% intensity
Scaling option to finish near the target score:
20 Minute EMOM
Minute 1: 50’ Sled Push (light weight)
Minute 2: 3 Bar Muscle-Ups or burpee jumping pull ups
Minute 3: 4 Power Cleans (135/95)
Minute 4: 12/10 Calorie Row
Minute 5: Rest
*Don’t go over 70% intensity
TARGET SCORE
Score is a checkmark!
Target Time each minute: sub 40 seconds
Time Cap each minute: 55 seconds
STIMULUS and GOALS
How to pace: STEADY.. We are getting the blood flowing and some movement in without taxing us too much for 22.2.
How it should Feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout with the built in rest sections. Don’t work for more than 40 seconds any minute.
3 Back Squat x 4 sets
* Build to a heavy triple for the day
5 sets of 4 reps each movement. you will need two barbells
power snatch + Squat snatch –
set 1 4 ps +4 SS barbell cycle
set 2 3 ps +3 SS
set 3 2 PS + 2SS
set 4 1 PS + 1 SS
build weight each round
12 sets
row 500m
rest 1 min Between sets
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets:
1:00 Row
10 Hanging Scap Retraction
10 Kip-to-Swing
10 Single Arm High Pull R/L (Light-Moderate)
-Then-
Build to Power Clean weight.