14 Apr CrossFit WOD, April 15, 2019
Posted at 20:00h
in Work out of the day
04/15/2019
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Warm-up
Weightlifting
Power Clean (Weight)
1) Power Clean: 3-3-2-2-1+. Rest 2:00
– Build to a 1RM.
– Build to a 1RM.
2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.
Metcon
Auxillary Work
Tabata Elbow Plank: 8 x 20s hold/10s rest.
Chuck Rhoades (AMRAP – Reps)
AMRAP 7:
Squat Clean Thrusters (155, 103)
Rx+:(185, 123)
Squat Clean Thrusters (155, 103)
Rx+:(185, 123)
1 Power Clean on Coaches Call x 3 sets.
1 Squat on Coaches Call x 2 sets
1 Squat Clean Thruster on coaches call x 2 sets