15. Apr
CrossFit WOD, April 15, 2022
4-15-22
Warm-up
dirty thirty (Time)
30 box jumps (24/20)
30 pull-ups/jumping pull ups
30 Kettlebell Swings (50/35)/(35/26)
30 Lunges
30 TTB/Knees to Elbow
30 Push Presses (95/65)/ (45/35)
30 Back Extensions/Superman
30 Wall Balls (20/14)/(14/10)
30 Burpees
30 Double Unders/90 single unders
30 pull-ups/jumping pull ups
30 Kettlebell Swings (50/35)/(35/26)
30 Lunges
30 TTB/Knees to Elbow
30 Push Presses (95/65)/ (45/35)
30 Back Extensions/Superman
30 Wall Balls (20/14)/(14/10)
30 Burpees
30 Double Unders/90 single unders
Time Cap :30 min
acc. gymnastics (Max reps)
Gymnastics
50:00-59:00
50:00-59:00
9 minute EMOM
minute 1: 10-15 Ring Dips
minute 2: 30 second Handstand Hold [freestanding if possible]
minute 3: 10-15 Chest to Bar Pull Ups
Scoring: Checkbox
2. 2 Sets:
500m Row (OR 400m Jog)
3-6 Power Snatches (increasing weight)
3-6 Power Clean and Jerks (increasing weight)
5 Kip to Swing, 5 Strict Pull Ups