CrossFit – Wed, Mar 4
General Warm-up
AMRAP 20 minutes (Distance)
Row for max distance
*At 0:00, 4:00, 8:00, 12:00 and 16:00 perform 12 Burpee Box Jump Overs 24/20″
Feel: Gas
Pace: Sustain
Target Score: At least 2:30 of rowing each interval
Firebreather Score: At least 3:00 of rowing each interval
Squat Clean (“Squat Clean – Positional
Mid Thigh Hang Squat Clean w/ Pause in catch
3×3 @ 60-70%
At Knee Hang Squat Clean w/ Pause in catch
3×2 @ 70-80%
Mid Shin Hang Squat Clean w/Pause in catch
3×1 @ 80-90%
Bike Between Sets as needed to Flush
)
Positional work is meant to be technique focused, hence the larger percentage ranges. If you’re making adjustment so that your pause in the catch gets easier, feel free to add weight to each set. If you’re struggling to pause in the catch, ignore the percentages and fix it.
10 Legs and Body only row strokes+ :30 full stroke rowing
6 Burpees + 12 Step Ups
10 Body and Arms only row strokes + :30 full strokes rowing
6 Burpees + 6 Box Jumps
10 Pause (at the finish) row strokes + :30 full strokes rowing
6 Burpees + 6 Box Jump Overs