11 Apr CrossFit WOD, April 12, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Apr 12
Warm-up
Weightlifting
Squat Clean (7 x 3)
Every 2 Minutes at 65-70% of your squat clean
Metcon (6 Rounds for reps)
6 Sets (Every 3:00)
14/11 Calorie Assault Bike (Or 12/10 Calorie Echo)
7 Thrusters (115/80)
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull