14 Apr CrossFit WOD, April 15, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
Workout Prep**
1 set
3 Chest to Bar
6 Air Squats
3 Push-Ups
1 Clean and Jerk (At workout weight)
1 set
3 Chest to Bar
6 Air Squats
3 Push-Ups
1 Clean and Jerk (At workout weight)
Metcon
Metcon (3 Rounds for reps)
8-minute Amrap
30 Chest to Bar
50 Air Squats
30 Chest to Bar
50 Air Squats
– At 10:00 –
8-minute Amrap
30 Push-Ups
50 Air Squats
– At 20:00 –
5 min Amrap
Max Clean and Jerks (135/95)
Auxillary Work
4 sets
10 Seated Alternating Dumbbell Z-Press (each)
10 Bodyweight Row
30 second Hollow Rock Hold
10 Seated Alternating Dumbbell Z-Press (each)
10 Bodyweight Row
30 second Hollow Rock Hold
1:00 Machine
10 Ring Rows
5 Air Squats + 2 sec. Hold at the bottom
5 Clean Deadlifts (Empty Bar)
5 Muscle Cleans (Empty Bar)
5 Shoulder Press (Empty Bar)
– Into –
3 rounds (Building Weight)
3 Clean Deadlifts
2 Hang Power Cleans
1 Push Press
1 Clean and Jerk