27 Apr CrossFit WOD, April 28, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Bench Press (Weight)
Bench Press:
– 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 *
Workout Prep
Workout Prep**
1 set
1 Burpee
1 Power Snatch
1 Box Jump
1 Thruster
20 sec. Row (workout pace)
1 set
1 Burpee
1 Power Snatch
1 Box Jump
1 Thruster
20 sec. Row (workout pace)
Metcon
Metcon (AMRAP – Reps)
3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24"/20")
1 Minute: Push Press (75/55)
1 Minute: Max Cal Row
-Rest 1 Minute-
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24"/20")
1 Minute: Push Press (75/55)
1 Minute: Max Cal Row
-Rest 1 Minute-
Auxillary Work
1 min overhead banded shoulder distraction (each side)
1 min calf smash (each side)
1 min seal pose
1 min calf smash (each side)
1 min seal pose
1 min easy row
10 Band Pull Aparts
5 Bench Press (empty bar – build across sets)
5 Power Snatch (empty bar )
5 thrusters (empty bar)
3 Box Steps-ups (each side)
**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%.