CrossFit WOD, April 27, 2020

CrossFit WOD, April 27, 2020

04/27/2020

Workout – HOME
STRENGTH
EMOM 16:
Min 1: 50s Up Downs
Min 2: 40s Glute Bridges
Min 3: 30s Flutter Kicks
Min 4: 20s Squat Jumps

CONDITIONING
E4MOM 20:
KB/DB Complex of:
8 Single Arm DB/KB Thruster total
12 Russian Kettlebell Swings
16 Single Arm DB/KB Rows each
20 Goblet Squats

Workout
STRENGTH (20:00 – 40:00)
Power Snatch: 10 x 2 @70%, every 90s.
– perform 3-4 warm-up sets
– Goal: Smooth 1st pull, explosive 2nd pull and aggressive turn-over for 10 sets of 2.

L3: Moderate Weight for all sets
L2: Light to Moderate Weight for all sets
L1: Technique Work light or Front Squat – 5 x 5.

D) CONDITIONING (40:00 – 60:00)
"Karen"
For time:
150 Wallballs (20, 14) (10′, 9′)
– Goal: Hard effort, don’t redline until the very end of the workout, and consider trying a new rep scheme.

L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
*Run two heats and have athletes judge each other like an Open WOD.

E) EXTRA CREDIT
1a) Banded Pull-throughs: 4 x 15. No rest.
1b) Glute Hip Thrust – Bodyweight: 4 x 10. Rest 60s.
– squeeze top of each rep for a 1 one thousand.

Body Composition and Conditioning
AMRAP 15 at a slow pace:
10 Romanian Deadlifts
10 Goblet Squats
10 Barbell Glute Bridges (same barbell as RDLs)
180 Ft. Crossbody Carry (switch sides at 90 ft. mark)
– Goal: Slow pace – feel all the correct muscles work – glutes on bridges/hamstrings on RDLs. Shoot for 5 rounds.

CAPACITY
3 Rounds of:
21 Calorie Row
15 Hang Power Cleans (135, 95)
9 Bar Facing Burpees
Rest 3:00
– Goal: Challenging pace for all 3 rounds ~85%. Keep track of all splits. Hang Power Cleans should be done UB.