20 Apr CrossFit WOD, April 21, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Push Press x2 Split Jerk x1 (Weight)
2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
* 10-15 minutes *
Advance athletes are working up to a moderate-heavy weight in working sets (not counting warm up sets).
– Beginner athletes should still stay light and work on consistency.
Workout Prep
Workout Prep**
3 sets (build in weight)
5/4 Calorie Bike or Row
2 Back Squats
Rest 30 Sec btw sets
3 sets (build in weight)
5/4 Calorie Bike or Row
2 Back Squats
Rest 30 Sec btw sets
Metcon
Metcon (Time)
5 sets
20/16 Calorie Bike or Row FAST!
10 Back Squats (185/125)
– 3-minute recovery bike between sets –
20/16 Calorie Bike or Row FAST!
10 Back Squats (185/125)
– 3-minute recovery bike between sets –
10 PVC Around the Worlds (Left and Right)
20 Walking Lunges + Torso Twist
-into-
3 sets (Empty Bar or PVC)
20 Second Bike or Row (moderate pace)
5 Split Stance Press
5 Back Squats
10 Alternating V-Ups