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11. Apr
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CrossFit WOD, April 11, 2022

4-11-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Movement Prep (We know you aren’t snatching today but use this as some extra practice on your snatch movement)
3 sets alternating movements:

Muscle Snatch (Slow from the floor until midthigh and then explode) + Snatch Drop: (3+3)
Pressing Snatch Balance x 3 reps

Push Press (5-5-5-4-4)
Double DB Z-Press & Barbell Push Press 5-5-5-4-4
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push Press
Metcon (Time)
peter cotton tail

2 Sets
1 Minute Row (easy to moderate pace)
5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)
5 Inchworm into Box Step Up

Peter Cottontail
42:00-55:00

For Time:
30 Power Cleans (135/95) (115/85)
30 Burpee Box Jump Overs (24/20)
20 Front Squats (155/105)(135/95)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (185/125) (155/105)
10 Burpee Box Jump Overs (30/24)

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 13 minutes

Accessory Work
500m Row Week 2 Workout 1 [OPTIONAL] Warm-Up:
5 sets:
5 strokes (pulls) acceleration at max pressure to 100%,
5 strokes (pulls) at max stroke rate,
Full recovery b/t sets

Main Workout:
25sec sprint at 100%,
150m easy, 2min rest,
350m fast pace (90-95%),
150m easy, 2min rest,
25sec sprint at 100%