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CrossFit WOD, April 15, 2021

15 April 2021

Weightlifting

Power Snatch+Hang Snatch+Full Snatch (EMOMx8 sets (60% of CURRENT snatch 1RM))

Metcon

Metcon (Time)

25-20-15-10-5
Power snatch (75/55)
Burpee over bar

15 min time cap

Choose a weight you can cycle efficiently

CrossFit WOD, April 14, 2021

14 April 2021

Core Work

Metcon

10 min EMOM
Min a) 12 abmat situps
Min b) 4 strict T2B or hanging leg raises

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
15 box jump (24/20)
10 T2B
5 Strict HSPU
400m run

CrossFit WOD, April 13, 2021

13 April 2021

Weightlifting

Push Press (5 reps EMOMx10 (50%))

Metcon

Metcon (AMRAP – Reps)

11 min AMRAP
50/40 cal row
25 burpee pullup
Max reps Clean and jerks in remaining time (135/95) [95/65]

CrossFit WOD, April 12, 2021

12 April 2021

Weightlifting

Back Squat (5×2 (70%) E2M)

Just a friendly reminder, percentages are based off of a 1RM you have hit, not a 1RM you want to hit. If it feels light, make it look good.

Metcon

Metcon (Time)

10 rounds:
10 wallball 20/14
5 Deadlift (225/155) [185/115]

15 min time cap

CrossFit WOD, April 8, 2021

8 April 2021

Weightlifting

Power Snatch+Hang Snatch+Full Snatch (EMOMx10 sets (50% of Snatch 1rm))

Metcon

Metcon (Time)

3 rounds for time:
400m Run
20 T2B
10 Thrusters (135/95) [95/65]

Time Cap of 16 minutes

CrossFit WOD, April 7, 2021

7 April 2021

Core Work

Metcon

Elbow plank:
:30 on/:30 off for 10 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP
15 HSPU
30 box Step ups (24/20)
45 Wallball (20/14)
60 KBS (53/35)

CrossFit WOD, April 6, 2021

6 April 2021

Weightlifting

Deadlift (5×5 E2M (60%))

Metcon

Metcon (AMRAP – Rounds)

14 min AMRAP
10 Alt. SA DB HC+J (50/35)
20/18 cal row
30 DU

CrossFit WOD, April 5, 2021

5 April 2021

Weightlifting

Clean and Jerk (18 mins to find a 1RM)

Metcon

Metcon (Time)

21-15-9:
Front squat (135/95) [95/65]
burpee pullups

13 min cap

CrossFit WOD, April 2, 2021

2 April 2021

Metcon

Victory (Time)

14 RFT
10 DL (95/65/45)
10 Squat Cleans
10 Push Presses
10 Lunges w/BB on back
@End of Rounds 3, 7 and 9 Perform 7 Burpees

Do not drop the barbell until you perform the burpees at rounds 3, 7, and 9.

The workout represents the 14 Stations of the Cross and the three times Jesus fell to the ground.

Jesus is condemned to death
Jesus carries his cross
Jesus falls for the first time
Jesus meets his mother
Simon of Cyrene helps Jesus carry the cross
Veronica wipes the face of Jesus
Jesus falls the second time
Jesus meets the women of Jerusalem
Jesus falls the third time
Jesus is stripped of his garments
Crucifixion: Jesus is nailed to the cross
Jesus dies on the cross
Jesus is taken down from the cross
Jesus is laid in the tomb

CrossFit WOD, April 1, 2021

1 April 2021

Core Work

Metcon (Time)

"Annie"
50-40-30-20-10
double unders
situps

Metcon

Metcon (Time)

3 rounds:
400m run
30 wallball (20/14)
15 deadlift (225/155) [185/115]

17 minute time cap