CrossFit WOD, March 7, 2022
2 Sets:
20 Hang Dumbbell Snatches (50/35)
15/12 Calorie Echo Bike (OR 20/16 Calorie Assault Bike) (OR 200m Run)
20 Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 b/t sets-
Scaling option to finish near the target score:
2 Sets:
15 -20Hang Dumbbell Snatches (40/35/25)
12/10 Calorie Echo Bike (OR 15/12 Calorie Assault Bike)
15 -20 Hang Dumbbell Clean and Jerks (40/35/25)
3 Wall Walks
-rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. Work to move through each set at an uncomfortable pace! Don’t settle for mediocre and don’t slow down!
How it should Feel: GASSY! You should be out of breath with all of the intensity and fast cycling rates!
1 Snatch @ 80% 1RM Snatch (8/10 RPE)
1 Snatch @ 85% 1RM Snatch (8.5/10 RPE)
1 Snatch @ 85% 1 RM Snatch (8.5/10 RPE)
** Remember that it’s deload week! So if your body is not feeling great, keep the loading light! But if the pan is hot, do the cooking!
Scoring: Load
4 rounds
10 wall balls
10 box jumps
2 rounds
20 wall balls
20 box jumps
1 round
40 wall balls
40 box jumps
36:00-45:00(Barbell Primer)
1. Banded 7s – perform 7 reps of each movement
2. 2 Rounds
1:00 Bike (easy to moderate pace)
7 single arm russian dumbbell swings (moderate) (each side)
7 single arm dumbbell presses (moderate) (each side)
0:20 wall facing Handstand hold
3. Barbell Primer – Perform after the metcon
3 sets
3 Muscle Snatch (Slow from the floor until mid thigh and then explode) + 3 Snatch Drop