CrossFit WOD, April 24, 2018

CrossFit WOD, April 24, 2018

WOD for 4.24.18

Workout Of The Day
Metcon (Time)
Rx+
For Time
40/30 Cal Bike
30 HSPU
20 Hang Power Cleans (185/125)
10 Bar Muscle-Ups
20 Front Squats (185/125)
30 Toes To Bar
40/30 Cal Bike

-30 Min Cap-

Rx
For Time
40/30 Cal Bike
30 HSPU/Dips
20 Hang Power Cleans (135/95)
25 C2B Pull-Ups
20 Front Squats (135/95)
30 Toes To Bar
40/30 Cal Bike

-30 Min Cap-

I posted the Rx+ version of this on a programming forum last week. Some people were nice enough to test it out. Here is the data I got back for you nerds out there.

Average Times Based On Testers – the sample size is listed after the title

Regionals Athlete (6) – 11 – 12 minutes

Elite "Local" Comp Athlete (17) – 13 – 14 minutes

Super Fit Desk Jockey (10) – 18-20 minutes

Average Person that has some limitations with the load or skill, but went for it anyway (5) – 22 – 25 minutes

(this would be doing the hspu in 2′ & 3′ or the Bar M/U in 1’s with some misses, or dropping the barbell after every HPC…etc)

Metcon (Time)
FITNESS
For Time
40/30 Cal Bike
30 Push Press (75/55 lbs)
20Hang Power Cleans (75/55 lbs)
25 Pull-Ups — scale to ring rows
20 Front Squats (75/55 lbs)
30 Hanging Knee Raises
40/30 Cal Bike

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