CrossFit WOD, April 6, 2022

by | Apr 4, 2022 | WOD

Wednesday, April 6th 2022

Warm-up
A. General
2 sets
200m jog or 1 min machine fo your choice
5/5 World’s greatest stretch
10 muscle clean, no hook grip no contact
3 Tall cleans
*Receive lower and lower each rep

B. Clean Drills
*Focus on cueing leg drive & reception
5 Hang Clean High pull
5 No feet, no contact hang squat clean
5 Tempo Hang power clean
Then,
3 sets @ascending from 60%
3 Hang power cleans
6 Russian KB swings
Extra tips:

C. Metcon Prep
Build up to your final bar weight in sets of 3 from the floor
-Between each set, complete 50-100m @Gradually increasing intensity

Very important that the intensity build is gradual if your gym is running today. It will not be good for the hamstrings to go too hard too soon.

Weightlifting
Hang Power Clean (3 rep max)
TC: 15 min
Score: Weight

Scaling options
N/A

Metcon
Metcon (Time)
For Time
21-15-9 Front squats*
400m Run
1 min rest between rounds

*21 @ 135/95 lbs
15 @ 185/135 lbs
9 @ 225/155 lbs

KG: 60/45, 85/60, 100/70
TC: 15 min
Score: Total Time including rest

Scaling options
Beginner
21-15-9
Front squat @ Moderate Across
200m Run
1 min rest between rounds

Intermediate
21 @ 95/65 lbs
15 @ 135/95 lbs
9 @ 185/135 lbs

Perform
21 @ 185/135 lbs
15 @ 225/155 lbs
9 @ 255/175 lbs

Extra Accessory
Metcon
3 sets
15 Hip extensions
30 second Banded Y iso hold

Add weight to the hip extension if needed by hugging a plate