CrossFit WOD, April 5, 2018

Amanda

Warm-up
Warm-up
Arm/Leg Swings
Dorsiflexion (ankle)
1:00 Each Foot (Video)
Wrist Stretch
:30 each (front, back, side)
2 rounds of:
10 Good Mornings (pvc)
10 Wall Squats

Weightlifting
MOD (20:00 CAP)
Tempo Front Squat :03 x 3 (9 Rounds for reps)
TEMPO FRONT SQUAT
9 Sets of 1
There are (3) pauses in each rep
:03 pause at parallel
:03 pause in the bottom
:03 pause back at parallel.
Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
Sets 4-6 – 1 Rep @ 55% 1RM Front Squat
Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

Metcon
Choose 1
Amanda, Lite (Time)
For Time:
15-12-9
Burpees
Pull-ups
Power Snatch (95/65)
Amanda, Scaled (Time)
For Time:
12-9-6
Burpee Chest to Bar Pull-ups
Power Snatch 95/65
Overhead Squats 95/65
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Amanda , Masters (Time)
5 Ring Muscle-Ups, 9 Squat Snatches 95/65
3 Ring Muscle-Ups, 7 Squat Snatches 95/65
1 Ring Muscle-Ups, 5 Squat Snatches 95/65
Rx+= 6,4,2 reps 115/80#