CrossFit WOD, April 18, 2019

17 Apr CrossFit WOD, April 18, 2019

Posted at 20:00h in Work out of the day by admin

04/18/2019

Warm-up

Warm Up 1

5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.

Weightlifting

Power Clean (Weight)

1) Power Clean: 6 x 3 @75%, every 90s
– Use Monday’s 1RM.

Rear foot elevated split squats (Weight)

4 x 5 ea. Rest 90s.

Metcon

Metcon (Time)

3 Rounds
400 M Run
15 Burpee Box Jump Overs

13 Min Cap