28 Apr CrossFit WOD, April 29, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Deadlift (Weight)
Deadlift:
– 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
3 Back Squats
10 sec. Back Squat Hold (Top)
3 Back Squats
5 Sit Ups
1 set
3 Back Squats
10 sec. Back Squat Hold (Top)
3 Back Squats
5 Sit Ups
Metcon
Metcon (Time)
For Time:
100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat SIt Ups
100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat SIt Ups
Auxillary Work
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
1 min bike erg
5 dead bugs
5 bird dogs
10 banded good mornings
5 Deadlifts (empty bar – build across)