25 Apr CrossFit WOD, April 26, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Apr 26
Warm-up
Weightlifting
Squat Clean (7 x 2 AT 80% of your 1 RM
Every 2 Minutes )
Every 2 Minutes )
Metcon (Time)
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
Cap 16 Min
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull