WOD Blog

Crossfit

CrossFit: March 31, 2021

Warm-up

6 min AMRAP
1 min easy bike
7 Power Cleans (empty bar)
7 Shoulder to Overhead (empty bar)
30s Plank

Workout Prep

8 mins
Build to Clean and Jerk weight for the workout

03.31.2021 (Time)

Teams of 2
5 sets each
20 Abmat Situps
3 Clean and Jerks (70/48kg)
12/10 Calorie Assault Bike
3 Clean and Jerks
-Rest 1:1 (or while partner goes) between sets-

Time cap: 30 minutes
Bike option:
10/8 Calorie Echo bike
18/15 Calorie Schwinn Bike

Crossfit Fundamentals

CrossFit: March 31, 2021

Warm-up

6 min AMRAP
1 min easy bike
7 Power Cleans (empty bar)
7 Shoulder to Overhead (empty bar)
30s Plank

Workout Prep

8 mins
Build to Clean and Jerk weight for the workout

03.31.2021 (Time)

Teams of 2
5 sets each
20 Abmat Situps
3 Clean and Jerks (70/48kg)
12/10 Calorie Assault Bike
3 Clean and Jerks
-Rest 1:1 (or while partner goes) between sets-

Time cap: 30 minutes
Bike option:
10/8 Calorie Echo bike
18/15 Calorie Schwinn Bike

Endurance

CrossFit: March 31, 2021

Warm-up

6 min AMRAP
1 min easy bike
7 Power Cleans (empty bar)
7 Shoulder to Overhead (empty bar)
30s Plank

Workout Prep

8 mins
Build to Clean and Jerk weight for the workout

03.31.2021 (Time)

Teams of 2
5 sets each
20 Abmat Situps
3 Clean and Jerks (70/48kg)
12/10 Calorie Assault Bike
3 Clean and Jerks
-Rest 1:1 (or while partner goes) between sets-

Time cap: 30 minutes
Bike option:
10/8 Calorie Echo bike
18/15 Calorie Schwinn Bike