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CrossFit WOD, April 23, 2021

4/23/21

Weightlifting
Deadlift (Weight)
Warm-up
1×15 40%
1×12 45%
1×8 55%
Working Sets
1×5 64%
2×5 68%

Metcon
Metcon (AMRAP – Reps)
EMOM x 20
1) 14/10 Cal Bike
2) 15 T2B
3) 15/12 Cal Row
4) 1 Minute Rest

RX is 220/185 reps completed

CrossFit WOD, April 21, 2021

4/21/21

Weightlifting
Snatch (Weight)
3×3 67%
3×2 70%
3×1 75%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
15 Cal Row
20 Alternating DB Snatch 50/35
16 Single Arm Overhead Walking Lunges 50/35

CrossFit WOD, April 20, 2021

4/20/21

Weightlifting
Push Press (10-8-8-8)
1×10 60%
2×8 63%
1×8 66%
Shoulder Press (Strict Press 4×8 Climbing)

Metcon
Metcon (Time)
Partner WOD
Buy In: 80/60 Cal Bike
4 Rounds
20 Power Cleans 135/95
20 C2B
Cash Out: 80/60 Cal Bike

CrossFit WOD, April 19, 2021

4/19/21

Weightlifting
Back Squat (8-8-6-6)
1×8 62%
1×8 67%
1×6 71%
1×6 76%

Rest 2 minutes between sets

Front Squat (4×5 )
1×5 60%
1×5 70%
2×5 75%

Metcon
Metcon (Time)
4 Rounds
200m Run
40 Wallballs 20/14
200m Run
10 Single Arm Devils Press 50/35

CrossFit WOD, April 16, 2021

4/16/21

Weightlifting
Clean and Jerk (4×2 Climbing to moderately heavy)

Metcon
Metcon (Time)
4 Rounds
400m Run
10 C2B
6 Power Clean & Jerk 135/95

CrossFit WOD, April 15, 2021

4/15/21

Metcon
Metcon
3 person team
4 Rounds for each Partner of:
Partner A Dead hang from Pull-up bar until partner B comes in from Farmers Carry

Partner B 100m Farmers Carry

Partner C Recovery pace Bike until Partner B comes in from Farmers Carry

Directly into……Individually

4 Rounds
10 V-ups
10 Over & Back (maintain heels off the ground & go back & forth over an object. Over and back is one rep)
15 Flutter Kicks per Leg

CrossFit WOD, April 14, 2021

4/14/21

Weightlifting
Power Snatch (5×1 3 position Power Snatch)
Every 1:30 x 5
Light loads to keep speed and positioning.

Position 1: Pockets
Position 2: 1" above the knee
Position 3: Floor

Work around 40% of 1RM Power Snatch

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 5 Power Snatches 135/95

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 10 Power Snatches 95/65

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 15 Power Snatches 75/55

3 scores of total Reps not including row buy-in

CrossFit WOD, April 13, 2021

4/13/21

Weightlifting
Push Press (4 Sets)
1×10 57%
1×10 60%
2×8 63%
Shoulder Press (4×10 Strict Press)
Build to a heavy set of 10

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
Buy In: 100/70 Cal Bike
AMRAP 18:
20 Lateral Burpees Over DB
20-30-40-50…….
Single DB Hang C&J (50/35)

….Continue to add 10 reps to the DB hang C&J each round

***Switch hands every 5 reps

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