08 Apr CrossFit WOD, April 9, 2022
Posted at 20:00h
in Work out of the day
Saturday
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
Metcon
Metcon (3 Rounds for reps)
In Teams of 2
0-10 Min
150 Wall Balls (20/14)
(split reps as you’d like)
0-10 Min
150 Wall Balls (20/14)
(split reps as you’d like)
at the 10 Min mark
5 Rounds
12 DL (155/103)
9 Hang Power Cleans
6 Push Press
Split reps as you’d like
At the 20 Min Mark
10 Rounds
3 Snatch (135/93)
3 Bar Facing Burpees
3 Clean and Jerks
3 Bar Facing Burpees
Complete whole rounds