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CrossFit WODs
Strength and Conditioning

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April 22

Workout 4 - 2024 CrossFit Games Quarterfinals

As many reps as possible in 10 mins of:

10 Clean & Jerks, 135/85 lbs

Rest 1 min

10 Clean & Jerks, 185/125 lbs

Rest 1 min

10 Clean & Jerks, 225/155 lbs

Rest 1 min

max reps in remaining time of Clean & Jerk, 245/165 lbs

For time:

5 Rounds of Cindy

10 Power Cleans, 225/155 lbs

5 Rounds of Cindy

10 Power Cleans, 225/155 lbs

5 Rounds of Cindy

*Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

April 23

For time:
12 Squat Snatches, 60% 1RM
50 Crossover Single Unders
9 Squat Snatches, 70% 1RM
50 Crossover Single Unders
6 Squat Snatches, 80% 1RM
50 Crossover Single Unders
3 Squat Snatches, 90% 1RM

For time:
Run, 1 mi
50 Burpees
Run, 800 m
25 Burpees
*Wear a vest if you have one.

April 24

For quality:

20 Back Squats, 60% 1RM

Bike, 2 mins

10 Back Squats, 70% 1RM

Bike, 2 mins

5 Back Squats, 80% 1RM

8 rounds for time of:

12 Dumbbell Bench Press, 50/35 lbs

6 Box Jump Overs, 30/24 in

April 25

Every 10 mins for 30 mins do:

Run, 400 m

Handstand Walk, 50 ft

15 Dumbbell Devil Press, 50/35 lbs

5/3 Rope Climbs

April 26

Week 1 NEW CYCLE!

Every 3 mins for 15 mins, alternating between:

10 Front Squats, 60% 1RM

8 Front Squats, 65% 1RM

6 Front Squats, 70% 1RM

4 Front Squats, 75% 1RM

2 Front Squats, 80% 1RM

40-30-20 reps, for time of:

Unbroken Wall Ball, 20/14 lbs

Unbroken Double Unders

April 27

5 rounds, 4 mins each, for max reps of:
Row, 500 m
20 Alternating Dumbbell Hang Snatches, 50/35 lbs
max reps in remaining time Burpees
Rest 2 mins

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