20 Apr CrossFit WOD, April 21, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (Time)
For Time:
12 Alternating Dumbbell Hang Clean And Jerks (50/35)
10-20-30-40-50-40-30-20-10
Double Unders
12 Alternating Dumbbell Hang Clean And Jerks (50/35)
10-20-30-40-50-40-30-20-10
Double Unders
Auxillary Work
10 min
Rope Climb Practice
Or
1 rope climb every min for 10 minutes (focus on as few pulls as possible)
Rope Climb Practice
Or
1 rope climb every min for 10 minutes (focus on as few pulls as possible)
30-sec single unders
10 Heel to toes rocks
5 Single DB Hang Cleans (each side – lightweight)
5 Single DB Shoulder to Overhead (each side – lightweight)
3 Elbow to Floor stretch (each side)
**2. Workout Prep**
2 rounds
4 Alt. Dumbbell Hang Clean And Jerks (lightweight)
10 Double Unders