05 Apr CrossFit WOD, April 6, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Apr 6
Warm-up
Weightlifting
Power Clean (Weight)
Every 90 Seconds for 7 Sets
3 Power Cleans at 65-70% of your Clean
Metcon (Time)
Teams of 2
100 GHD’s (Or V-Ups)
30 Sandbag Cleans (150/100) (Or Power Cleans (185/125)
10x50ft Sandbag Carry (5 each) (Or Dumbbell Farmer Carry (70s/50s)
3:00 Machine (easy pace)
-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)