CrossFit – Wed, Apr 26
Warm up – Wednesday
400m run
Into
2rds with empty barbell
15 good mornings
15 snatch grip deadlifts
10 jumping lunges (no barbell)
Into
2rds with empty barbell
15 good mornings
15 snatch grip deadlifts
10 jumping lunges (no barbell)
Snatch Grip Deadlift (4 Snatch Deadlift @ 90% 1RM Snatch
4 Snatch Deadlift @ 90% 1RM Snatch
4 Snatch Deadlift @ 90% 1RM Snatch
4 Snatch Deadlift @ 90% 1RM Snatch
4 Snatch Deadlift @ 90% 1RM Snatch)
4 Snatch Deadlift @ 90% 1RM Snatch
4 Snatch Deadlift @ 90% 1RM Snatch
4 Snatch Deadlift @ 90% 1RM Snatch
4 Snatch Deadlift @ 90% 1RM Snatch)
Met con – Wednesday (Time)
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
(KG conv: KB 24/16, FS 83/56)
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
(KG conv: KB 24/16, FS 83/56)
Wednesday Optional Extra
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
10 Front foot elevated DB Split Lunge @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
10 Front foot elevated DB Split Lunge @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-