CrossFit WOD, March 30, 2020

CrossFit WOD, March 30, 2020

WOD for 3.30.20
This is a deload week from normal squat/deadlift/press strength work

Warm-up
Metcon
Jog for 2:00
10 x
Sumo Squats
Standing Quad Stretch
Figure Fours
Up to Down Dogs
World’s Greatest Stretch

No Equipment WOD
View the no equipment briefing for today https://youtu.be/lF4OnaEeoxQ
Metcon (AMRAP – Reps)
Tabta of the following movements

Tabata is :20 of work followed by :10 of rest for 8 sets. That means this is a 36:00 minute workout.

•Jump squat
•Push ups
•Jumping lunges
•Burpees
•Mountain Climbers
•Plank Jacks
•Lateral Bounds
•Hand release push ups
•Cossack Squats

Score is total number of reps

View demo videos for today’s WOD here

Equipped WOD
View the briefing for today’s workout https://youtu.be/fAdHddeeVGs
Metcon (Time)
21-15-9
Alternating DB Snatch
Burpee Over The Dumbbell
-rest 3:00-
21-15-9
Alternating DB Hang Clean & Jerk
Burpee Over The DB

KB Snatch Demo Video

KB Hang Power Clean & Jerk Demo Video

DB Snatch Demo Video

DB Hang Power Clean & Jerk Demo Video

Extra Credit
Metcon
8 x 2:00 run. NASAL BREATHING only. Rest 2:00 between each effort.

Recovery
Warm-up
Pigeon Pose x 1:00 each side
Rhomboids Smash with LAX Ball x 1:00 each side

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