27 Apr CrossFit WOD, April 28, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Power Clean (Weight)
1 Power Clean x 5 sets @85-90% of 1RM Clean
Every 90 Seconds
Front Squat (Weight)
1 Front Squat x 5 sets @90% of 1RM Clean
Rest 90 Seconds btw Sets
Rest 90 Seconds btw Sets
Metcon
Metcon (Calories)
3 Sets
5 min AMRAP
5-4-3-2-1
Deadlifts (275/185)
Burpee Box Get Over (30/24)
Max Calorie Ski (OR Row) in the remaining time
– 2:00 min Rest between sets –
5 min AMRAP
5-4-3-2-1
Deadlifts (275/185)
Burpee Box Get Over (30/24)
Max Calorie Ski (OR Row) in the remaining time
– 2:00 min Rest between sets –
-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