19 Apr CrossFit WOD, April 20, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Apr 20
Warm-up
Weightlifting
Power Clean (6 x 2 @ 80 % of your Power Clean Ever 90 Seconds )
Front Squat (3 x 2
@ 85 % of your 1 RM
)
@ 85 % of your 1 RM
)
Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)
3:00 Machine (easy pace)
-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)