WOD

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CrossFit WOD, April 23, 2024

April 22, 2024

CrossFit – Tue, Apr 23

Back Squat (ON THE MINUTE X 12:
2 BACK SQUATS 65% across)

Metcon (Time)

For Time:

400m Run

4 Rounds:

5 Double DB Front Squat 50/35

1 Ring MU

400m Run

3 Rounds:

5 Double DB Front Squats 50/35

5 Bar MU

400m Run

2 Rounds:

5 Double DB Front Squats 50/35

10 C2B

400m Run

1 Round

5 Double DB Front Squats 50/35

15 Pull-ups

Time Cap 25 Minutes

Extra Work

2-2-2-2-1 strict weighted pull-ups

CrossFit WOD, April 22, 2024

April 21, 2024

CrossFit – Mon, Apr 22

Metcon (AMRAP – Reps)

Clean and Jerk

10 at 135/85

10 at 185/125

10 at 225/155

AMRAP AT 245/165

10 minute Time cap

Metcon (Time)

3 Rounds for time:

10 kipping HSPU

20 T2B

then…..

2 Rounds of

10 Strict HSPU

5 Rope Climbs

then….

1 Round of

10 Wall Facing Strict HSPU

20 RMU

15 minute Time Cap

CrossFit WOD, April 20, 2024

April 19, 2024

CrossFit – Sat, Apr 20

TEAM OF 3 (AMRAP – Rounds and Reps)

AMRAP X 30

36/27 Calorie Bike

27 Deadlifts (185/125)

18 Pull-ups

Split reps however you wish

CrossFit WOD, April 19, 2024

April 18, 2024

CrossFit – Fri, Apr 19

Metcon (Time)

3 rounds for time of:

50 wall-balls
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box

CrossFit WOD, April 18, 2024

April 17, 2024

CrossFit – Thu, Apr 18

Metcon (AMRAP – Reps)

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

Barball 135/85

DB 50/35 for box step-ups

CrossFit WOD, April 17, 2024

April 16, 2024

CrossFit – Wed, Apr 17

Choose one workout

Quater-finals I do not recommend doing the strength

Deadlift (5×5 Climbing)

Pre-Quarterfinals Prep

On the :90s mark x 3 Rounds (18 minutes)

0:00-1:30 7/5 Max Effort Row

1:30-3:00 7/5 Max Effort Ski Erg

3:00-4:30 Choose one of the following gymnastic movements

-Handstand walks 8 mat lengths

-6/4 Ring MU

-8 Wall-facing HSPU

-2 Legless rope climbs

Metcon (Time)

For Time:

3-6-9-12

Power Clean

Calorie Row

Push Jerks

Calorie Row

Barbell 115/85

Please don’t drop the barbell from overhead.

CrossFit WOD, April 16, 2024

April 15, 2024

CrossFit – Tue, Apr 16

Choose one lift or do both

Squat Snatch (3×2 )

1×2 60%

1×2 70%

1×2 80%

Clean and Jerk (3×1)

1×1 60%

1×1 70%

1×1 80%

Choose which workout you want to do

Metcon (Time)

6 Rounds For Time:

400m Run

500/450m Row

Rest 1 minute between Rounds

Time Cap 30 minutes

score is total time

Scale the run with bike 20/15 Calories

Jerry (Time)

For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
https://www.crossfit.com/workout/2010/05/09#/comments

CrossFit WOD, April 15, 2024

April 14, 2024

CrossFit – Mon, Apr 15

Back Squat (6×2 climbing)

1×2 60%

1×2 70%

1×2 75%

3×2 80%

Shake a Leg (Time)

For Time:

30 T2B

30 Front Squats (135/95)

30/24 Calorie Bike

On the Minute (Starting at 0:00):

6 Lateral Barbell Burpees

*18 Minute Time Cap*

CrossFit WOD, April 13, 2024

April 12, 2024

CrossFit – Sat, Apr 13

Team of 3 (Time)

Team of 3 For Time

3 Rounds:

600m Team Run

30 Hang Power Snatches 135/95

Directly into…..

15-30-45

Bar-Facing Burpees

Deadlifts 225/155

RX Hang Power Cleans

CrossFit WOD, April 12, 2024

April 11, 2024

CrossFit – Fri, Apr 12

Push Press (3×5 70% across)

Same weight for all 3 sets

Split Jerk (3×2 climbing)

Metcon (Time)

5 Rounds For Time:

5 Power Cleans 135/95

10 Burpee Box Jumps (24″/20″)

10 Pull-ups

10 S2OH 135/95

ADV RX Power Clean (185/125), C2B and deficit HSPU (45/25#plate) in place of S2OH

WOD

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