17 Apr CrossFit WOD, April 18, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Workout Prep
Workout Prep**
2 sets (increase weight and box height)
4 Kettlebell Swings
2 Box Jump Overs
2 sets (increase weight and box height)
4 Kettlebell Swings
2 Box Jump Overs
Weightlifting
Power Snatch (Weight)
2 Power Snatch x 5 sets @75% of 1RM Snatch
* Every 90 Seconds *
Overhead Squat (Weight)
3 Overhead Squats x 5 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8 Kettlebell Swings (70/53)
8 Box Jump Overs (24/20)
8 Kettlebell Swings (70/53)
8 Box Jump Overs (24/20)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull