25. Apr
CrossFit WOD, April 25, 2023
CrossFit – Tue, Apr 25
Power Snatch (8 sets
3-2-1-3-2-1-1-1)
3-2-1-3-2-1-1-1)
<p>3 Pause Power Snatch @ 65% 1 RM Snatch<br />2 Pause Power Snatch @ 68% 1 RM Snatch<br />1 Pause Power Snatch @ 73% 1 RM Snatch<br />3 Pause Power Snatch @ 68% 1 RM Snatch<br />2 Pause Power Snatch @ 73% 1 RM Snatch<br />1 Pause Power Snatch @ 75% 1 RM Snatch<br />1 Pause Power Snatch @ 75% 1 RM Snatch<br />1 Pause Power Snatch @ 75% 1 RM Snatch</p>
Wahoo (2 Rounds for reps)
<p>AMRAP 7 Minutes<br />50/40 Calorie Assault Bike<br />Max Calorie Row<br />-rest 3:00-<br />AMRAP 7 Minutes<br />50/40 Calorie Row<br />Max Calorie Assault Bike<br /> </p>
Accessory work
<p>4 sets:<br />6 DB Bent Over Rows @RPE7<br />12 Underhand Barbell Row @RPE8<br />25 Ring Rows @RPE9<br />Rest 2:00 – 2:30<br /><br />*Shock method is a specific rep set if 6-12-25 and goes from a challenging compound movement to a moderate challenging movement using the same muscle groups into the lightest/easiest movement. Each set is meant to feel very intense by the finish and will be just as much mentally challenging as it is physically. An example of this is 6 Bench Presses, 12 Pushups and then 25 DB Flys.</p>