13 Apr CrossFit WOD, April 14, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Power Clean (Weight)
2 Power Cleans x 4 sets @80% of 1RM Clean
Every 90 Seconds
Every 90 Seconds
Front Squat (Weight)
2 Front Squats x 4 sets @85% of 1RM Clean
Rest 90 Seconds btw sets
Rest 90 Seconds btw sets
Front Squat (Weight)
2 Front Squats x 4 sets @85% of 1RM Clean
Rest 90 Seconds btw sets
Rest 90 Seconds btw sets
Metcon
Metcon (Time)
In Teams of 2
Split reps and Cals Evenly
Split reps and Cals Evenly
50-40-30-20-10
Push Press (95/63)
Cal Row
-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