April 18, 2023

April 17, 2023
Daily WOD

CrossFit – Tue, Apr 18
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Warm-up

A. General

EMOM 3

30 sec Machine +

4/4 Alternating Scorpions

B.Specific

2 sets

5/5 single arm DB bench press

30sec Banded shoulder activation*

https://youtu.be/6z7c22hFBjY

Weightlifting
Bench Press (5 sets
10 Bench Press @ 60%
8 Strict pull ups
)

TC: 18 minutes

Score: Weight on BP

Scaling Options

Beginner

5-10 Push ups/Band assisted

3 Strict Band assisted pull ups

Intermediate

10 Bench Press @ 60%

8 Strict Band assisted pull ups

Perform

Bench Press

10 x 10 @ 60%

Rest 2mins between sets

Metcon
Metcon (Time)

21-15-12-9

Hang DB Cleans 2×50/35lbs

Lateral Burpees over DB

TC: 10 minutes

KG: 25/15

Score: Time

Scaling options

Beginner

21-15-9

Hang DB clean @ 2×25/15lbs

Burpee Lateral step over DB

Intermediate

Hang DB clean @ 2×35/25lbs

Lateral Burpees over DB

Perform

27-21-18-15

TTB

Hang DB cleans @2×50/35 lbs

Extra Accessory
Upper Accessory (Checkmark)

3 sets

12 Incline DB reverse fly’s

10 Incline M,T