04 Apr CrossFit WOD, April 5, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
Workout Prep**
2 sets
5 Pull Ups
4 Box Jump Overs (increase height on second set)
1 Wall Walk
– Rest 30 seconds between sets –
2 sets
5 Pull Ups
4 Box Jump Overs (increase height on second set)
1 Wall Walk
– Rest 30 seconds between sets –
Weightlifting
Clean (Weight)
3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Deadlift (Weight)
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (AMRAP – Reps)
4 Sets
AMRAP 3 Minutes
15 Pull-Ups
15 Box Jump Overs (24"/20")
The remainder of time, complete max effort Wall Walks
– rest 1 minute between sets –
AMRAP 3 Minutes
15 Pull-Ups
15 Box Jump Overs (24"/20")
The remainder of time, complete max effort Wall Walks
– rest 1 minute 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