CrossFit WOD, March 27, 2020

CrossFit WOD, March 27, 2020

3/27/20
Zoom class tomorrow at 10AM, 4PM and 5:30PM. Family members are welcome to join in. Write the workout down before the class starts and don’t forget to mute yourself.

This is a fun one to do with the whole family. Get everyone involved!

Zoom code 564-790-2205

Metcon
Metcon (Time)
Deck of cards:
Spades – Odd-Object Front Squats
Clubs – Odd-Object Cleans
Hearts – Sit-Ups or push-ups
Diamonds – Run to mailboxes or Burpees

**You will need deck of cards

For example if you flip over a 5 Of hearts you have 5 sit-ups or push-ups, if you flip a 5 Of diamonds you have to run to your neighbors mailbox 5 times or if you have a really long driveway run to your own mailbox 5 times or burpees.

Weightlifting
Front Squat (Weight)
On the 2:00 x 7 Sets

Set #1 (On the 0:00) – 3 Reps @ 75%
Set #2 (On the 2:00) – 1 Rep @ 80%
Set #3 (On the 4:00) – 3 Reps @ 75%
Set #4 (On the 6:00) – 1 Rep @ 84%
Set #5 (On the 8:00) – 3 Reps @ 75%
Set #6 (On the 10:00) – 1 Rep @ 88%
Set #7 (On the 12:00) – 12 Reps @ 60%

Percentages based on 1RM Front Squat

Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

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