04 Apr CrossFit WOD, April 5, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Weightlifting
Snatch x1 OHS x1 Hang Snatch x1 OHS x 1 (Weight)
Every 2 Minutes for 7 sets building in weight but keeping mechanics perfect
Metcon
Metcon (5 Rounds for reps)
Every 3:30 Minutes for 5 sets complete
10 STOH (115/78)
10 Front Squats
10 Burpee Box Overs
Record each round for time