29. Mar
CrossFit WOD, March 29, 2022
3-29-22
Warm-up
Power Clean (3-3-2-2-2-1 )
Power Clean: 3-3-2-2-2-1
3 Power Clean @ 5.5/10 RPE
3 Power Clean @ 5.5/10 RPE
2 Power Clean @ 6/10 RPE
2 Power Clean @ 6/10 RPE
2 Power Clean @ 6.5/10 RPE
1 Power Clean @ 7/10 RPE
3 Power Clean @ 5.5/10 RPE
3 Power Clean @ 5.5/10 RPE
2 Power Clean @ 6/10 RPE
2 Power Clean @ 6/10 RPE
2 Power Clean @ 6.5/10 RPE
1 Power Clean @ 7/10 RPE
* Rest 60-90 seconds between sets *
Metcon (Time)
The Riddler
35:00-44:00
35:00-44:00
100-70-50
Double Unders
16-12-8
Strict Chin Ups
Scoring: Time
Accessory Work
Mayhem Gymnastics (MG) Cycle Week 6 [OPTIONAL]
21-15-9
Calorie Ski
50ft Handstand Walk after each set of Calories
Calorie Ski
50ft Handstand Walk after each set of Calories
-Rest 5 Minutes-
42-30
Calorie Ski
100ft Handstand Walk after each set of Calories
-Rest 5 Minutes-
72 Calorie Ski
150ft Handstand Walk
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. Workout Prep
1 Set (at workout pace)
10 Double Unders
3 Strict Chin Ups