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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

CrossFit WOD, April 10, 2024

April 9, 2024

CrossFit – Wed, Apr 10

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 HSPU in place of S2OH

CrossFit WOD, April 9, 2024

April 8, 2024

CrossFit – Tue, Apr 9

Back Squat (8×2 climbing)

On the 2:00 x 8 sets

2 back squats

Add weight as you go

Metcon (Time)

For Time:

500/450 Meter Row

400 Meter Run

30 Thrusters 75 / 55 lb

—-Rest 4 Minutes

500/450 Meter Row

400 Meter Run

20 Thrusters 95 / 65 lb

—-Rest 4 Minutes

500/450 Meter Row

400 Meter Run

10 Thrusters 115 / 85 lb

Time Cap: 30 Minutes

Adv Rx (95/65) (115/80) (135/95)

CrossFit WOD, April 8, 2024

April 7, 2024

CrossFit – Mon, Apr 8

Floor Press (5×10 same weight for all sets)

You choose the weight you can do for all 5 sets

*rest 2 – 3 minutes between sets

Lucky Devil (Time)

For Time:

Cash In:

100/80 Calorie Bike

Then partition however you wish

50 T2B

50 Single Arm Devil’s Press 50 / 35 lb

score is total time including the bike

Sub 18 minutes is your goal

CrossFit WOD, April 6, 2024

April 5, 2024

CrossFit – Sat, Apr 6

Metcon (Time)

Partner WOD

5 Rounds For Time

10 Hang Cleans 135/95

10 Over the bar burpees

400m Run

Split Reps run together

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