Workout of the Day

CrossFit WOD, March 28, 2022

3-28-22

Warm-up
Warm Up/Total Session Time
0:00-10:00

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

2. Barbell Prep
Coach B Coaching Burgner Warm Up Snatch

3. Workout Prep
1 Set (at workout pace)
Run 200m
Row 4/3 Calories
Echo Bike 3/2 Calories

Power Snatch (5 sets 3 reps)
Power Snatch 3-3-3-3-3
3 Power Snatch @ 5/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 7/10 RPE

* Rest 60-90 seconds between sets *

Metcon (Time)
The Batman
30:00-60:00

3 Sets:
Run 500m
Row 40/32 Calories
Echo Bike 30/24 Calories (OR 36/30 Calorie Assault Bike)
-Rest 3 minutes b/t sets-

cap 8 min per round