24 Apr CrossFit WOD, April 25, 2019
Posted at 20:00h
in Work out of the day
04/25/2019
Warm-up
Weightlifting
Power Clean (Weight)
1) Power Clean: 5 x 3 @80%, every 90s.
– Of last Monday
– Reset on each rep
– Of last Monday
– Reset on each rep
Rear foot elevated split squats (Weight)
Back Rack RFESS: 4 x 5 ea. Rest 90s.
– Goal is to beat loading achieved last week by 10#s.
– Goal is to beat loading achieved last week by 10#s.
Metcon
Metcon (Calories)
8 Rounds of:
20s Max Effort Assault Bike
Rest 2:00
** Score is total Cals
20s Max Effort Assault Bike
Rest 2:00
** Score is total Cals
Auxiliary Work
Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.
– For every drop people complete 5 Squat Thrusts
Then with a barbell:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Back Rack Reverse Lunges
10 Bird Dogs (5 each)