12. Apr
CrossFit WOD, April 12, 2022
4-12-22
Warm-up
Metcon (Time)
energizer bunny
21-15-9
Deadlifts (185/125) (155/95)
Ring Push Ups
-rest 1:1-
15-12-9
Deadlifts (225/155)(185/125)
Ring Push Ups
-rest 1:1-
9-7-5
Deadlifts (275/185) (225/155)
Ring Push Ups
Deadlifts (185/125) (155/95)
Ring Push Ups
-rest 1:1-
15-12-9
Deadlifts (225/155)(185/125)
Ring Push Ups
-rest 1:1-
9-7-5
Deadlifts (275/185) (225/155)
Ring Push Ups
*Ring Push Ups: Keep your feet on ground, rings are just above the ground, body is horizontal to the ground
*You may sub deficit Push Ups (45/25 plates) if needed for Rx’d
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes 30 seconds
Metcon (Time)
upper body mini pump
45:00-60:00
3 Rounds
8 Strict Pullups @ band assisted if needed
12 Single Arm Banded Lat Pulldown (each side) @ moderate weight – maintain quality
15 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality
45 sec max reps Inverted Skull Crusher – rest as needed to maintain quality
-Rest 2 min b/t round-
Scoring: Time
2. 2 Sets
200m Row
200m run
15 banded reverse GHD hypers
0:30 Push Up Plank Hold,
5 Push Ups
10 Dumbbell Suitecase Deadlifts (each side) (moderate)