Wednesday 3/19 WOD

Main – CrossFit

Post load, time and reps to comments. Annotate PRs.

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WU

Warm-up (No Measure)

200m Run
5min Squat Drill
5min Shoulder Mobility

Burgener WU (No Measure)

SWOD

5 Minute EMOM

1: Hang Snatch

1: Power Snatch

3: Overhead Squat

SWOD

5 Minutes to Work to 1RM

Snatch

SWOD

5 Minute EMOM

1: Hang Clean

1: Power Clean

3: Push Press

SWOD

5 Minutes to Work to 1RM

Clean and Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

Seminole Lucky 7’s
7 Minutes of:
7 Burpee Box Jumps @24/20″
7 KettleBell Presses @24/16#
7 Goblet Squats

Homework

Front Squat

5 reps @75%
3 reps @85%
1 rep @95%
3×2 reps @85%

Bar Muscle-ups

3 Sets of 10 Attempts

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