WOD: Saturday, April 6th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s each direction x 3

 

Pre Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 5 Power Cleans (ascending weights)
  • Minute 3: 1 Round of Mini Cindy

*Mini Cindy= 3 Pull ups + 6 Push Ups + 9 air squats 

 

Workout: AMRAP + Max weight

AMRAP x 14 Minutes

  • 7 Pull Ups
  • 14 Power Cleans (95/65)
  • 200 Meter Run

-Immediately following 14 Min AMRAP-

  • Establish a 1 Rep max Power Clean in 6 Minutes

*Score is Rounds + Reps on AMRAP and heaviest weight lifted

**CRX: 7 Chest 2 Bar Pull ups + 14 Power Cleans (135/95)

 

Cardio Option: AMRAP x 20 Minutes

  • 7 Pull Ups
  • 14 Burpee Rage-Balls (20/15)
  • 200 Meter Run
Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Saturday, April 1st, 2023 (Burpee Day 62)

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold w/ plate – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats are from the floor 

——————————————————————————————————–

Workout: Every 3:30 Minutes x 6 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 9 Front Squats (115/85) 

-In remaining time complete:

  • Odd Rounds: Max Toes to Bar 
  • Even Rounds: Max Ab-Mat Sit Ups 

*CRX: 9 Front Squats (155/105) 

*Two Scores:

  • One for all 3 rounds of TTB added together
  • One for all 3 rounds of ABSU added together 

——————————————————————————————————–

Cardio Option: Every 3:30 Minutes x 6 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 18 DB/KB Goblet Squats (24K/16K) 

-In remaining time complete:

  • Odd Rounds: Max Toes to Bar 
  • Even Rounds: Max Ab-Mat Sit Ups 

——————————————————————————————————–

Accessory Work: Bench Press 

  • Establish a heavy single 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
Posted in | Comments Off on WOD: Saturday, April 1st, 2023 (Burpee Day 62)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine