19 Apr CrossFit WOD, April 20, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Workout Prep
2 sets
10 Double Unders
2 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups
rest 30 seconds
* Practice transitions and laying down the jumping rope (nicely) *
Weightlifting
Clean (Weight)
2 Cleans x 5 sets @80% of 1RM Clean
* Every 2 Minutes *
Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.
Front Squat (Weight)
2 Reps for 5 Sets at 85% of your 1 RM Clean
rest 90 seconds between sets
rest 90 seconds between sets
Metcon
Metcon (Time)
7 Sets (Rest 1:1)
60 Double Unders
12 Handstand Push-Ups
60 Double Unders
12 Handstand Push-Ups
Target time each set: 90 seconds
* Time cap each set: 2 Minutes
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull