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WOD

CrossFit WOD, March 21, 2020

By March 20, 2020 No Comments

3.21.2020

5k Run (Time)
Max Effort 5k Run

Warm-Up / Teach / Movement Prep
(0:00 – 12:00)
3:00 row, increase pace every 1:00
+
3 Stations / 1 Minute Each
Active Spidermans
Good Mornings + Back Squats (30 Seconds Each)
Active Samson
Elbow Rotations + Strict Press & Reach (30 Seconds Each)
Push-up to Down Dog
Romanian Deadlifts + Front Squats (30 Seconds Each)

MOBILITY (12:00 – 15:00)
Barbell Ankle Stretch: 45 Seconds Video
Pec Stretch on Wall: 45 Seconds Each Side

TEACHING (15:00 – 25:00)
BURPEES – Landing Position
Movement Prep
15 Seconds Frog Hops Video
5 Burpees

ROW – Force Curve
1 Minute of Force Curve Rowing

POWER CLEANS – Speed Through the Middle
Movement Prep
30 Seconds Slow Deadlifts (Working on Controlled Speed off the Floor)
5 Hang Power Cleans (Working on Speed Through the Middle)
5 Power Cleans (Put it All Together)
+
Build to Workout Weight

Primer
(25:00 – 30:00)
1 Round With Workout Weight:
20 Seconds Row
20 Seconds Power Cleans
20 Seconds Burpees
10 Seconds Transitions Between Movements

Metcon
(30-60:00)
Deep End (5 Rounds for reps)
5 Rounds:
1 Minute Row (for calories)
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest

BUILD: hang power clean (75/55)

NOTES:
• Let’s aim for consistency in total reps across the 5 rounds today
• With only 1 minute of rest after each round, our pace won’t be quite as aggressive as the 5 minute on, 5 minute off workout from earlier in the week
• For each movement, have a number in mind that you want to hold on the minute, taking into account the transitions on the first two stations
• Having these numbers in mind helps you stay focused on the task at hand and gives you an idea of what pace you need to hold across the 3 minutes of work
• Set the tone in the first round and use that number as your guideline for the following 4 rounds of work

SCORING is total reps (row cals + PCs + burpees for each round)

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