Monthly Archives: March 2021

Warmup
General Warm-Up
5 minutes of singles or double/ under practice.

Prep Work
Then, 3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats

Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM

Benchmark
CrossFit Total

Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one

Strength / Skill
A: Snatch Pull from hang + Snatch from the hang +
Power Snatch
Warm up with empty bar - 10x hang snatch then, build to moderate load - main focus is on technique

WOD
7 RFT
25 DU
7 Power Snatch 95/65

rx+ 135/95

Strength / Skill
Prep for wod
PARTNER WOD
2 person Partner wod Sprints

6 min
5 pullup/t2b combo
6/4 cal Asault Bike

2 min transition

6 min
5 HSPU
8/6 Row

2 min transition

6 Min
box jump
6/4 Ski Erg

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
A: Back Squat 5x2 AHAP
3 sec eccentric
B: Strict Press 5X2 AHAP
normal lift
Alternate A & B

WOD
5 rds
Top of 3 minutes
Row 250/200
10 Wall Ball
15 Weighted WB AbMat sit-ups (regular sit ups NOT against the wall)
complete all 3 modalities and rest before the top of min 3