12 Apr CrossFit WOD, April 13, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Workout Prep
Metcon
Metcon (6 Rounds for reps)
Every 3:00 (6 sets)
– 0:00 – 3:00
15/12 Calorie Assault Bike
15 Power Snatch (75/53)
– 0:00 – 3:00
15/12 Calorie Assault Bike
15 Power Snatch (75/53)
– 3:00 – 6:00
15/12 Calorie Assault Bike
12 Power Snatch (95/63)
– 6:00 – 9:00
15/12 Calorie Assault Bike
9 Power Snatch (115/83)
– 9:00 – 12:00
15/12 Calorie Assault Bike
6 Power Snatch (135/93)
– 12:00 – 15:00
15/12 Calorie Assault Bike
3 Power Snatch (155/103)
– 15:00 – 18:00
15/12 Calorie Assault Bike
Max Power Snatch (175/113)
The starting weight should be around 40% and the heaviest weight used in the workout should be around 80% of the athletes 1rm
Auxillary Work
10 min double under practice
OR
Every min for 10 minutes
35 doubles unders
OR
Every min for 10 minutes
35 doubles unders
1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes
3 sets (Building to opening weight)
15 Second Bike (workout pace)
2 Power Snatch