Blogzpthemetest2022-07-11T16:06:39-05:00

Workout of the Day

04.19.24

3 sets -warm up to working weight

1 high pull
2 power snatch

CrossFit Games Quaterfinals WOD 1

4 rounds for max reps of:

1 minute of snatches (135/95)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (50/35) *2 DBS*
1 minute of rest

*athletes participating in Quarterfinals MUST submit WOD 1 & 2 scores by Saturday 8pm*

04.18.24

3 rounds : e3mom

500m row
500m ski
2 rounds strict “cindy”
- 5 strict pull ups
- 10 push ups
- 15 air squats

mobility/recovery

1-min stranding straddle
1-min couch stretch (each side)
2-min pigeon pose (each side)
2-min frog pose

04.17.24

4 sets : building up to 65-70% of max clean & jerk

1 power clean
1 hang squat clean
1 front squat
- *focus on quality reps & position

4 rounds : e4mom

10 power cleans (115/75)
10 bar facing burpees
10 front squats (115/75(

min 16:00 – 24:00

max out clean

04.16.24

back squat : deload

3 x 6 @ 65% of 1rm

3 rounds (25-min)

20/18 cal row
8 sandbag cleans

rest 3-min

3 rounds

20/18 cal bike
8 sandbag squats

04.15.24

4 sets : building up to 65-70% of max snatch

1 snatch
1 hang power snatch
1 ohs
- *focus on quality reps & position

12-min amrap

50 double unders
5 hang power snatch (95/65)
5 ohs (95/65)
200m run

min 12:00 – 20:00

max out snatch

04.14.24

4 rounds : e3mom

400m run
15 burpee pull ups
30/25 cal bike