29 Apr CrossFit WOD, April 30, 2020
Posted at 20:00h
in Work out of the day
04/30/2020
Workout – HOME
Workout
STRENGTH (20:00 – 40:00)
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 3 @85% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
– Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
– Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 3 @85% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
– Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
– Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
D) CONDITIONING (40:00 – 60:00)
"Kiss the Sky"
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
– After 3RFT is complete REST 6:00 and then complete this workout again
1a) Gorilla Rows: 4 x 8-10 each. Rest 30s
1b) Contralateral Glute Bridge Floor Press: 4 x 12 each. Rest 30s
2a) Plank Pull Through: 4 x 60s. Rest 30s
2b) DB/KB Overhead Triceps Extensions: 4 x 8-12 each. Rest 30s
CONDITIONING
For time:
3-6-9-12-15-18
DB Hang Power Snatch each
DB Renegade Rows Each