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Home CrossFit

WOD: Friday 250321

March 21, 2025
in CrossFit
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WOD: Friday 250321


Doesn’t if really feel nice to not have to fret about one other Open exercise?

• Teaching Notes

At the moment’s class prioritizes leg power and midline stability within the Again Squat, adopted by a gritty wall ball take a look at in “Little E.” Athletes might want to deal with squat positioning and managed respiration, guaranteeing environment friendly motion mechanics earlier than tackling a strict pull-up EMOM that challenges stamina and muscular endurance within the metcon.

power: again squats

Set 1: 5 @ 70% 1RM Again Squat

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%

metcon: “Little E”

8 rounds, 1 min every, for max reps of:

6/5 Strict Pull-ups

Max reps in remaining time Wall Balls, 20/14 lbs, 10/9 ft

Equipment half a:

Each 1 min for 10 minutes, alternating between:

7 Slender Grip Bench Press, decide load

7 Dumbbell Bent Over Rows, decide load

Equipment Half B:

5 rounds, 30 secs per station, for max reps of:

Banded Gun Rack Yoyo

Relaxation 15 secs

Banded Tricep Extension

Relaxation 15 secs

Rotate instantly to the subsequent station each 30 secs, the clock doesn’t cease or reset between stations.



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Tags: FridayWOD
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