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WOD

CrossFit WOD, March 29, 2021

By March 28, 2021No Comments

3.29.2021

Daily Mindset
"I was complaining I had no shoes, until I met a man who had no feet." – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, "I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars." The man smiled and said, "Come on in with me. I’ll buy you a rose." He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, "Yes, please! You can take me to my mother!" She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.

Warm-up
[5:00-12:00] 30 Seconds Each
Jumping Jacks
Reverse Lunges
Push-up to Down Dog
Arch Hold
Air Squats
Hollow Hold
Straight Leg Sit-ups
Empty Bar good mornings
Empty Bar back Squats
Empty bar strict press
Empty bar Front Squats
Empty bar Romanian Deadlifts

Specific Prep
[12:00-20:00] CLEAN AND JERKS – The Heels
• With this being a two part movement, the efficiency of our clean will carry over into the jerk
• If we are in the toes for the clean, it will significantly throw off the balance of the jerk
Movement Prep
5 Power Cleans (Feet in Cement)
5 Push Jerks (Feet in Cement)
5 Clean and Jerks (Feet in Cement)

SNATCHES – Elbows High
• With a moderate barbell weight, any imbalance in bar path will lead to a much more challenging lift
• Let’s aim to keep the elbows high on the way up and the way back down
• Imagine that you are doing snatches with a wall directly in front of you
• We’ll practice this with a PVC first before moving to the bar
Movement Prep
10 PVC Hang High Pulls
5 PVC Muscle Snatches
3 PVC Power Snatches
5 Barbell Power Snatches

Weightlifting
[20-35:00]

***CHOOSE one or the other based on the workout you will do today***

Clean and Jerk (Build to a tough single in 12:00)
Snatch (Build to a tough single in 12:00)
Hang Power Clean & Push Press (5,5,3,3,1,1; build each set)
Hang Power Snatch (5,5,3,3,1,1; build each set)

Primer
[35:00-40:00] 1 Round With Lighter Weight:
3 Snatches or Clean & Jerks
3 Bar Facing Burpees

1 Round With Workout Weight:
1 Snatches or Clean & Jerks
2 Bar Facing Burpees

Metcon
[40:00-55:00]
Grettel (Time)
10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

STIMULUS/GOALS
• CC: THRESHOLD/PUSH
• Let’s push our pace here, but plan for those last 3-4 rounds. Let’s try to end this workout faster than we started it.
• Weight on the bar can be a moderate load for you today. Quick singles might be an effective strategy, especially if you see yourself having to break later in the workout.
• Burpees need to be efficient, and just as fast as they can be while being able to get hands on bar right away after each set.
Ingrid (Time)
10 Rounds For Time:

3 Snatches (135/95 lb)
3 Burpees Over the Bar

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