22 Apr CrossFit WOD, April 23, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Warm-up
2 Rounds
5 snatch grip deadlifts
5 snatch high pulls
5 muscle snatch
5 power snatch
100m jog
5 snatch grip deadlifts
5 snatch high pulls
5 muscle snatch
5 power snatch
100m jog
Weightlifting
Power Snatch + OHS + Snatch (Weight)
Every 90 Seconds for 7 Sets Building
Metcon
Metcon (Time)
For Time:
50 Power Snatch (75/55)
400m Run
50 Power Snatch (75/55)
50 Power Snatch (75/55)
400m Run
50 Power Snatch (75/55)
Auxillary Work
3 Rounds
25 Abmat situps
25 flutter kicks (each side)
30-sec plank
30-sec side plank (each side)
25 Abmat situps
25 flutter kicks (each side)
30-sec plank
30-sec side plank (each side)