CrossFit WOD, April 2, 2022

by | Mar 31, 2022 | WOD

Saturday, April 2nd 2022

Warm-up
A. General
2 sets
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 btn snatch thrusters

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
10 Banded OH squats
10 Scap pulls
10 Beat swings
Then,
3 sets
Snatch high pull + Snatch @Ascending

Metcon
Metcon (Time)
5 rounds for time
5 Power snatch 135/95 lbs
10 OH Squats 135/95 lbs
20 TTB

Scaling options
Beginner
5 rounds
5 Power snatch @moderate
10 OH Squat @moderate
20 Knee tucks or Situps

Intermediate
5 rounds
5 Power snatch @115/75 lbs
10 OH Squats @115/75 lbs
15 Toes to eye level

Perform
5 rounds
5 Power snatch @135/95 lbs
10 OH Squats @135/95
20 GHD sit-ups
30 Bar facing burpees

Metcon (AMRAP – Rounds and Reps)
Team version (Team of 2)
Divide reps as you wish

AMRAP 25 mins
6 Power snatch 135/95 lbs
12 OH Squats 135/95 lbs
20 TTB
20/16 Cal Bike/Row/Ski

Extra Accessory
Metcon
3 sets
10 Psoas march release**
20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets

*Hold 5 seconds after 10th and 20th reps