21 Apr CrossFit WOD, April 22, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Bench Press (Weight)
Bench Press
– 5 sets x 10 reps @ 60% 1RM Bench Press
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
– 5 sets x 10 reps @ 60% 1RM Bench Press
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
Deadlift (Weight)
Deadlift:
– 5 sets x 10 reps @ 60% 1RM Deadlift
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
– 5 sets x 10 reps @ 60% 1RM Deadlift
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
Metcon
Metcon (Time)
3 Rounds
30 Air Squats
30 Push-ups
30 Wallballs (20/14)
30 Air Squats
30 Push-ups
30 Wallballs (20/14)
30-sec Machine
5 Dead Bugs (each side)
5 Bench Press (empty bar)
5 Deadlifts (empty bar)
5 Wall Balls (focus on breathing/cycling arms)
-into-
6 min AMRAP
Build to 60% on Bench Press and Deadlift