25 Apr CrossFit WOD, April 26, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Workout Prep
Workout Prep**
2 sets
3 Kipping Pull-Ups
3 Ring Dips
3 Hang Power Cleans (build in weight)
3 Shoulder to Overhead (build in weight)
10 Double Unders
2 sets
3 Kipping Pull-Ups
3 Ring Dips
3 Hang Power Cleans (build in weight)
3 Shoulder to Overhead (build in weight)
10 Double Unders
Weightlifting
Back Squat (Weight)
Back Squat:
– Build to a heavy single for the day
* rest 60-90 seconds between sets
– Build to a heavy single for the day
* rest 60-90 seconds between sets
Metcon
Metcon (2 Rounds for reps)
3 rounds:
5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
-Rest until 15:00-
15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
Score how long each round takes
Time Cap 25 MInutes
30-sec single unders
5 dynamic squat stretch
5 Back Squats (empty bar – build across)
5 Hang Power Cleans (empty bar)
5 Shoulder to Overhead (empty bar)
**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%.
Athletes should get to a heavy single in 5-8 sets