31. Mar
CrossFit WOD, March 31, 2022
3-31-22
Warm-up
Front Squat (5 sets of 2 reps)
Pause Front Squat (pause for 2 seconds) + Front Squat: 2-2-2-2-2
1 Pause Front Squat + 1 Front Squat @ 6/10 RPE
1 Pause Front Squat + 1 Front Squat @ 6.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 Pause Front Squat + 1 Front Squat @ 6/10 RPE
1 Pause Front Squat + 1 Front Squat @ 6.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8/10 RPE
* Rest 60-90 seconds between sets *
Metcon
Vengeance
40:00-55:00
40:00-55:00
5 Sets (EMOM)
6 Double Dumbbell Front Squats (2×50/35)
6 Burpee over dumbbells
-straight into-
10 Sets (EMOM)
3 Sandbag Cleans (100/70)
3 Bar Muscle Ups
*Sub 3 Power Cleans (135/95) if needed for Rx’d
Scaling option to finish near the target score:
5 Sets
6 Double Dumbbell Front Squats (2×40/25)
6 Burpees
-rest 1:1 b/t sets-
-straight into-
10 Sets
3 Sandbag Cleans (70/50)
1 Bar Muscle Up (OR 3 Box Bar Muscle Ups)
-rest 1:1 b/t sets-
*Sub 3 Power Cleans (95/65) if needed
**Go back and forth with a partner if one is available (instead of 1:1 rest). Still considered Rx’d
2. Lifting Prep/Activation – (perform before lifting)
3 sets:
10 Ring Rows with 1 second pause at the top
10 Kettelbell/Dumbbell Goblet Hold Step Ups (each leg)
10 Slow Push Ups (3 seconds down,3 seconds up)