13 Apr CrossFit WOD, April 14, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Bench Press (Weight)
Bench Press
– 5 sets x 1 reps @ 90% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes along with the deadlift *
– 5 sets x 1 reps @ 90% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes along with the deadlift *
Metcon
Deadlift (Weight)
Deadlift
– 5 sets x 1 reps @ 90% 1RM Deadlift
– 5 sets x 1 reps @ 90% 1RM Deadlift
Metcon (Time)
For time:
30-20-10
Dumbbell Thrusters (50s/35s)
5-3-1
Rope Climbs
30-20-10
Dumbbell Thrusters (50s/35s)
5-3-1
Rope Climbs
OR
30-20-10
Dumbbell Thrusters (50s/35s)
20-15-5
Strict Pull-ups
Auxillary Work
1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)
1 min easy row
10 band pull aparts
5 Bench Press (empty bar – build across)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build across)
5 Single Arm DB Thrusters (each side – lightweight – build across