08. Apr
CrossFit WOD, April 8, 2022
4-8-22
Warm-up
Clean (3×2)
Clean Pull + Clean 2-2-2
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
E:90
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
E:90
Metcon (Time)
100 Synchro Toes-to-bar
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms each round]
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms each round]
*For individual version, perform the same but no synchro.
Scoring: Time
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 14 minutes
Accessory Work
500m Row Week 1 Workout 2 [OPTIONAL]
3x (200m at moderate pace, 100m easy),
Rest 5min,
3x (100m at 500m goal pace, 100m easy)
Rest 5min (full recovery),
Rest 5min,
3x (100m at 500m goal pace, 100m easy)
Rest 5min (full recovery),
500m at max effort (aka race effort)
SCORE: Finishing time from 500m at max effort
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. 2 Sets:
1:00 ROW (easy)
30 second Hollow Hold, 10 Snap to Hollow
5 Dynamic L Stretch
5 Hanging Tuck to L
10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)