CrossFit WOD 3/1/2021

Warm-up (No Measure)

Pre-Back Squat:

single-under x 100

pause goblet squat x 5

pause hip bridge x 5

jump squat x 10

* Complete 2 sets

** Rest 20-30 seconds between each movement

Back Squat (5@40% – 5@50% – 5@60%)

*This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks.

**We will begin the front squat next week.

Metcon (Time)

For Time:

21-15-9

power snatch 95/65

toes-to-bar

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    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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