CrossFit WOD, March 30, 2022

December 12, 2022
CrossFit WOD, March 30, 2022



3 Sets,
1:00 Cardio Choice
8 Inchworm Push-Ups
:20/:20 Side Plank
:30sec KB Deadbug
8/8 Single Leg Rotational Medball Throw

Skill Work



Depth Jump + Box Jump ; 6 Sets x 3 Reps; every 90s ** use the 12" boxes for the "drop" or for some , just stacking a few plates will be fine for

For the Depth Jump + Box Jump, we want to see a quality position on the land before the jump, so scaling to just a depth jump and hitting that landing position can be a great modification as a start.

Specific Prep

Coach Led Barbell Primer for Clean and Snatch:
3 Seg. Snatch DL (pausing 2s at each position)
3 Snatch High Pull
3 Muscle snatch
3 snatch drops
3 Power Snatch/Hang Power Snatch

3 Seg. Clean DL (pausing 2s at each position)
3 Clean High Pull
3 Muscle Clean
3 Tall Clean
3 Power Clean/Hang Power Clean
Building to starting weight



Power Snatch (EMOM 10:00 x 1 Rep)

starting @ 60% up to max

Rest 2:00 before proceeding to Part B

Power Clean (EMOM 10:00 x 1 Rep )

1 Rep, starting @ 60% up to max

Hang Power Snatch (EMOM 10:00 x 3-5 reps)

Keep weight light/technical and focus on perfect form for all reps

--Rest 2:00 before proceeding to PART B--

Hang Power Clean (EMOM 10:00 x 3-5 reps)

Keep weight light/technical and focus on perfect form for all reps



Metcon (Time)

3 Sets, For Quality -or- AMRAP 5:00 whichever is faster
20 Alt V-Ups
30-60s Hollow Hold
20 Russian Twists
R: 60s

Cool Down/Stretch

[after class]
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch

EXTRA Competitor WOD

Strength (Before Main WOD)
Gymnastics (After Main WOD)
Conditioning (After Gymnastics)
Strength Accessories (End of Day)

Back Squat (3 Sets x 8 Reps; Rest as needed)

All sets @ 65%

Metcon (AMRAP - Reps)

Gymnastics (After Main WOD)
EMOM 8:00
2/1 Strict Ring Muscle-Up
4/3 Strict Ring Dip
*Control the eccentric phase to finish each set
*Scale: Toenail Spot Muscle-Up + Strict Dips
Working in a lot of strict gymnastics work over the course of this cycle to increase capacity and the ability to do more and more volume on the rings.

Metcon (5 Rounds for reps)

Conditioning (After Gymnastics)
20:00 EMOM
min 1: 16/13 Cal Row
min 2: 20 GHD Sit-Ups
min 3: 14/12 Cal Ski
min 4: 11 TnG Power Snatch 95/65

This one should be challenging, but doable without really having to think about it too much. We will progress these 20:00 EMOMs over the course of the 9 weeks.

Metcon (Weight)

Strength Accessories (End of Day)
A. Good mornings; 3 Sets x 8 Reps; rest 90s
R: 90sec b/s

B. 3 Sets
10 Ring Hamstring Curls
:10-15sec L-Sit
:12/:12 Copenhagen Plank

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