18. Apr
CrossFit WOD, April 18, 2022
04/18/2022
Warm-up
Warm-up
2 sets:
1:00 bike with increasing intensity
3 Muscle Snatches
3 Push Press from Behind the Neck
3 Snatch Balance (ease into the receiving position)
3 Overhead Squats
3 Hang Power Snatches
3 Squat Snatches
(one set pvc, one set BB)
1:00 bike with increasing intensity
3 Muscle Snatches
3 Push Press from Behind the Neck
3 Snatch Balance (ease into the receiving position)
3 Overhead Squats
3 Hang Power Snatches
3 Squat Snatches
(one set pvc, one set BB)
Weightlifting
3 position snatch (Every :90 x 3 sets @ 50-60%)
high hang, mid thigh, floor
2 position snatch complex (power snatch + snatch @ 60-75%)
complete the following:
Every :90 x 6 sets, reset grip after power snatch and complete a full snatch
Metcon
Metcon (Time)
For time:
Option 1
400 Meter Run or 20/15 cal bike
50′ Handstand Walk
20 Box Jump Overs (24/20")
10 Burpee Box Jumps (24/20")
20 Box Jump Overs (24/20")
50′ Handstand Walk
400 Meter Run or 20/15 cal bike
Option 1
400 Meter Run or 20/15 cal bike
50′ Handstand Walk
20 Box Jump Overs (24/20")
10 Burpee Box Jumps (24/20")
20 Box Jump Overs (24/20")
50′ Handstand Walk
400 Meter Run or 20/15 cal bike
Option 2
2:00 run or bike
4 wall walks
20 box step over
10 burpee box step over
20 box step over
4 wall walks
2:00 run or bike
Accessory Work
Metcon
For completion:
1000 Meter Row @ 2k pace + :05/500m
Rest 120 seconds
800 Meter Row @ 2k pace + :01-:02/500m
Rest 90 seconds
600 Meter Row @ 2k pace – :02-:03/500m
Rest 75 seconds
400 Meter Row @ 2k pace – :05/500m
Rest 60 seconds
200 Meter Row @ sprint pace
1000 Meter Row @ 2k pace + :05/500m
Rest 120 seconds
800 Meter Row @ 2k pace + :01-:02/500m
Rest 90 seconds
600 Meter Row @ 2k pace – :02-:03/500m
Rest 75 seconds
400 Meter Row @ 2k pace – :05/500m
Rest 60 seconds
200 Meter Row @ sprint pace
*Goal = negative splits throughout