19. Apr
CrossFit WOD, April 19, 2022
4-19-22
Warm-up
Metcon (AMRAP – Rounds and Reps)
kit kat
Kit Kat
18:00-28:00
18:00-28:00
AMRAP 8 Minutes
8 Power Snatches (115/80) (95/65)
8 Box Jump Overs (24/20)
TARGET SCORE
Target Rounds: 8+
Minimum Rounds before scaling: 5
Metcon (Time)
mini pump
Mini-Pump – Upper Body Posterior
33:00-60:00
33:00-60:00
4 Rounds
7 Strict Pullups @ band assisted if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
20 Bent Over Banded Tricep Extension
-Rest 3 min b/t round-
Scoring: Time
Accessory Work
500m Row Week 3 Workout 1 [OPTIONAL]
Main Workout:
100m Fastest Pace (86-88%)
200m Faster Pace (84-86%)
350m Faster Pace (82-84%)
400m Fast Pace (80-82%)
550m Fast Pace (78-80%)
400m Fast Pace (80-82%)
350m Faster Pace (82-84%)
200m Faster Pace (84-86%)
100m Fastest Pace (86-88%)
*Rest 1 Min between reps.
2. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)
3 Sets:
1:00 Row
2-3 power snatches (at or close to workout weight)
4-6 Box Jump w/Step Down