Friday, April 30, 2021

30
Apr

Friday, April 30, 2021

CrossFit
Main:
27-21-15-9 reps of:
Power cleans
Dips
Lvl6: 115/80#, ring dip
Lvl5: 95/65#, bar dip
Lvl4: 75/55#, box dip
Lvl3: 65/45#, mod box dip with toe assistance
Lvl2: 55/35#, seated box dip with foot assistance
Lvl1: 45/15#, elevated close grip pushups
Core:
5 min clock: 5 rounds, 1 min each round
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

QuickFit/At home WOD
27-21-15-9 reps for time;
med ball power cleans, dox dips
Lvl3: 30/20#, straight leg box dip
Lvl2: 20/14#, bent leg box dip
Lvl1: 14/10#, bent leg box dip
Core:
5 min clock: 5 rounds, 1 min each round
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery