25 Apr CrossFit WOD, April 26, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Snatch (Weight)
1 Squat Snatch x 5 sets @85-90% of 1RM Snatch
Every 90 Seconds
Every 90 Seconds
Snatch Grip Deadlift (Weight)
3 Snatch Grip Deadlifts x 3 sets @100% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15/12 Calorie Bike (OR 15/12 Calorie Row
10 Sandball Slams (40/20) OR Kettlebell Swings (53/35)
5 Strict Handstand Push up
15/12 Calorie Bike (OR 15/12 Calorie Row
10 Sandball Slams (40/20) OR Kettlebell Swings (53/35)
5 Strict Handstand Push up
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull