Workout of the day – Saturday April 16th
Crossfit Partner WOD
In teams of 2, for time, one partner working at a time:
1,000m/800m row in 250m/200m intervals
800m run in 200m intervals
1,000m/800m row in 250m/200m intervals
10 clean & jerks 135/95 lbs
10 clean & jerks 155/105 lbs
10 clean & jerks 185/135 lbs
500m/400m row in 250m/200m intervals
400m run in 200m intervals
500m/400m row in 250m/200m intervals
10 clean & jerks 185/135 lbs
10 clean & jerks 205/145 lbs
10 clean & jerks 225/155 lbs
Time cap: 30 min
EVF360
In teams of 2, for time, one partner working at a time:
1,000m/800m row in 250m/200m intervals
800m run in 200m intervals
1,000m/800m row in 250m/200m intervals
20 single DB clean & jerks 50/35 lbs
20 double DB clean & jerks 50/35 lbs
500m/400m row in 250m/200m intervals
400m run in 200m intervals
500m/400m row in 250m/200m intervals
20 single KB clean & jerks 24/16 kg
20 double KB clean & jerks 24/16 kg
Time cap: 30 min
Olympic lifting
Warm-up:
3 min glute activation then 3 rouns of:
5 Tall cleans with empty BB
5 Tall split jerks with empty BB
5 front squats
Power clean + power jerk – 5 x (2+2) at 50%
Time cap: 12 min
Cleans from 12″ blocks – 3×5 at 55%
Time cap: 8 min
Speed front squat – 5×5 at 60%
Time cap: 12 min
Split stance BTN presses – 5×5 at 40%
Time cap: 10 min
Accessory: Alternating tabata: Russian twists with plate, supermen
2022 04 15