CrossFit WOD, April 20, 2020

CrossFit WOD, April 20, 2020

4/20/20
We have the strength portion and then 3 metcons. One metcon is for those with a barbell, one with a DB and one if you have nothing.

Choose one.

Zoom 564-790-2205
password 243401

CrossFit classes on Zoom
8AM 10AM 12PM 4PM 5:30PM

Weightlifting
Front Squat (Weight)
On the Minute x 10:
1 Front Squat
3 Back Squats

Use 67% of Your 1RM Front Squat For All Reps

Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)

Max Calorie Machine Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)

Max Calorie Machine Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)

Max Calorie Machine Time Remaining

ADV RX as written
RX Front Squat and hang Power Clean

Alternative: if no machine max burpees with time remaining

Metcon (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)

Max Calorie Machine Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)

Max Calorie Machine Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)

Max Calorie Machine Time Remaining

Alternatives: DB front squat and DB Clean

Alternative: if no machine max burpees with time remaining

Metcon (3 Rounds for reps)
AMRAP 4:
3 Rounds:
20 Lunges
15 Air Squats

Max Burpees with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
20 Lunges
15 Air Squats

Max Burpees with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
20 Lunges
15 Air Squats

Max Burpees with Time Remaining

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