19 Apr CrossFit WOD, April 20, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
2 sets
10 Sec. Bike Sprint (90%)
2 Burpee Box get Overs
1 Sandbag Cleans
– rest 1:00 between sets –
10 Sec. Bike Sprint (90%)
2 Burpee Box get Overs
1 Sandbag Cleans
– rest 1:00 between sets –
Weightlifting
Back Squat (Weight)
Back Squat
– 5 sets x 10 reps @ 60% 1RM Back Squat
* Complete a set every 2 minutes, on the 2 minutes for 10 minutes *
– 5 sets x 10 reps @ 60% 1RM Back Squat
* Complete a set every 2 minutes, on the 2 minutes for 10 minutes *
Metcon
Metcon (2 Rounds for reps)
2 rounds
15/12 Calorie Assault Bike
10 Burpee Box Get Over (30/24)*
5 Sandbag Cleans (150/100) or 5 Power Cleans (205/143)
15/12 Calorie Assault Bike
10 Burpee Box Get Over (30/24)*
5 Sandbag Cleans (150/100) or 5 Power Cleans (205/143)
– @12:00 –
For Time:
30/24 Calorie Assault Bike
20 Burpee Box Get Over (30/24) *
10 Sandbag Cleans (150/100) or 10 Power Cleans (205/143)
* Athletes can use hands for Burpee Box Get Overs *
1 min bike (30-sec easy/20-sec mod/10-sec hard)
5 Back Squats (empty bar – build across)
4 Up Downs + Box Step Up
5 Sandbag to Shoulder (lightweight – focus on transition)
**2. Strength Prep**
Have athletes build up to 60% in 3-4 sets hitting 3-5 reps a set.