CrossFit WOD, March 20, 2020

By March 19, 2020 No Comments


Daily Mindset
"What is important is seldom urgent, and what is urgent is seldom important." – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, "the news". Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Metcon (Time)
3 Rounds For Time:
800m Run
30 Dumbbell Power Snatches
30 Goblet Squats

Equipment Free version
3 Rounds For Time:
800m Run
50 Sit-ups
50 Air Squats

Warm-Up / Teach / Movement Prep
WARM UP (0:00 – 12:00)
30 Seconds
Single Unders
PVC Pass Throughs
Single Unders
PVC Lat Stretch
Arch Ups
Single Unders
PVC Overhead Squats
V-Ups with PVC

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

TEACHING (12:00 – 20:00)

1. Hang Power Snatch: Receive the Bar with Hips Back
2. Overhead Squat: Continuous Punch Up with the Upper Body
3. Hang Power Snatch + Overhead Squat: Hips Back + Punch Up
4. Hang Squat Snatch: Put it All Together
4 Hang Power Snatches
4 Pausing Overhead Squats
4 Hang Power Snatch + Overhead Squat
4 Hang Squat Snatches
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

hang Power Snatch + OHS (2.1; Build to a Heavy Complex in 13:00)
Hang Power Snatch (5-6 sets x 3 reps; rest 1:00)
Hang Power Snatch + OHS + Hang Squat Snatch (1.1.1; On the 1:30 x 6 Sets)
Set 1: 50% of 1RM Snatch, Set 2: 54% , Set 3: 58%, Set 4: 62%, Sets 5-6: 65-70%

Paw Patrol (AMRAP – Rounds and Reps)
60 Double Unders
20 Toes to Bar
10 Hang Power Snatch (115/85)

OPEN(RX+): Hang Squat Snatch (135/95)

• Grip will likely be a major factor over the course of the 15 minutes today
• Let’s go purposefully slow and conservative on the first round, using it as our "feel out round"
• Break up each movement more than you think you need to early on
• This will give you a good idea of what pace and break-up plan you can sustain for the entire workout
• It is better to start slow and speed up than it is to start fast and slow down
Paw Patrol (BUILD) (AMRAP – Rounds and Reps)
90 Single Unders
20 Hanging Knee Raises
10 Hang Power Snatch (45/35)

SUBS for HKR: Anchored Toes to bar or abmat sit ups

Extra Aerobic Capacity
Aerobic Capacity – Cyclical #9 (5 Rounds for reps)
5 sets of
Run/Row/Bike 800m at 85% aerobic pace
Rest 2:30

Bike distance = 1.24 miles

• Use same modality as last session AND MATCH split times/pace from last session
• Lowering sets this week but increasing distance

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