14. Apr
CrossFit WOD, April 14, 2022
4-14-22
Warm-up
Bench Press (5×10)
Double DB Bench 5×10 & Barbell Bench Press AMRAP in :30
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#
Metcon (Time)
easter bunny
Easter Bunny
43:00-60:00
43:00-60:00
For Time:
50-40-30-20-10
Calorie Bike
*50ft Handstand Walk after each set
or 4 wall walks
*Ladies Calories: 40-32-24-16-8
*You may sub Row (same calories) or Run 600-500-400-300-200-100m for Rx’d
TARGET SCORE
Target Time: 13-15 minutes
Time Cap: 17 minutes
2. Strength Prep
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer
3. 2 Sets
10 Calorie Bike (Moderate pace)
50ft Single Arm Dumbbell/Kettlebell Overhead Carry (moderate) (each side)
10 Calorie bike (Moderate pace)
0:30 Practicing Free standing Handstand Holds