22. Apr
CrossFit WOD, April 22, 2022
4-22-22
Warm-up
Metcon (Time)
Almond Joy
Almond Joy
15:00-35:00
15:00-35:00
4 Sets (1 set every 5 Minutes)
15/12Calorie Bike CAL
10 Back Squats (225/155) (185/115)
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each st: 3 minutes
Metcon (Time)
500m row week 3
500m Row Week 3 Workout 2
40:00-60:00
40:00-60:00
Warm-Up:
5 Sets:
5 Strokes (Pulls) Acceleration to 100% (Max Pressure)
3 Strokes (Pulls) at 100% (Max Stroke Rate)
3 Controlled Strokes (Pulls) at 98% (Settle Intensity)
*Full recovery between sets.
Main Workout
4 Sets
5 Strokes (Pulls) Acceleration
5 Strokes (Pulls) at 98% (Controlled Technique)
10 Strokes Easy Pace
-Rest 30 Sec-
100m Sprint
100m Easy Pace
*Rest 1 Min between sets.
Score: Finishing time from the fastest 100m sprint.
Scoring: Time
2.
3 Sets:
1:00 Bike
10 Jumping Air Squat
-Then-
Build to Back Squat weight.