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WOD

CrossFit WOD, April 6, 2021

By April 5, 2021No Comments

4.6.2021

Daily Mindset

Warm-up
5-15:00] Row 2:00
+
AMRAP 7:00
8 lunges
5 push up to down dog
8 air squats
5 glute bridge
30s side plank each side

Specific Prep
[15-25:00] Power Clean & Jerk – Time hip before pull
Continuing our them of timing, lets focus on jumping and extending our hips fully before we pull under the bar

Movement Prep
5 clean deadlifts w/ 2s pause at knees
5 tall hang cleans
5 hang power clean w/ 2s pause at catch
5 push press
5 pausing split jerk (2s at dip and 2s at catch)
5 split jerks no pause

Back Rack Reverse Lunge – Feet
We want to make sure we are keeping our feet close to shoulder width on this single leg movement. Think about your squat stance, in terms of width. An when you step back, keep your stance there.
Movement Prep
5 empty bar reverse lunges per leg
+
Build to working weight

Weightlifting
[25-35:00]
Back Rack Lunge (5-6/leg x 3 sets; rest 1:30)

Metcon
[40-60:00]
Metcon (10 Rounds for reps)
EMOM 20:00
1: I power Clean + 1 Split Jerk (increase weight every 2 rounds)
2: Row 15/12 calories

BUILD: Hang Power Clean + Push Press

STIMULUS:
FOr the Clean & Jerks, lets focus on speed and movement. WE’ll build a bit every other round, but let’s look to stay in the 65-85% of your 1RM range
Lets keep out pace on the row each round in the 85-90% range. So that we are pushing hard, but able to repeat our time for cals each round all the way through

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