21 May CrossFit WOD, May 22, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Metcon
Metcon (3 Rounds for reps)
AMRAP 8 Minutes
16 Toes to bar
12 Alternating Dumbbell squat snatches (50/35)
16 Toes to bar
12 Alternating Dumbbell squat snatches (50/35)
-Rest 8 Minutes-
AMRAP 8 Minutes
48 Double unders
6 Bar muscle-ups or 12 CTB Pull UPs
-Rest 8 Minutes-
AMRAP 8 Minutes
16/13 Calorie Bike or 14/11 Calorie Row
12 Deadlifts (225/155)
Weightlifting
This will be extra work on your own time after class
Snatch (Weight)
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
Clean and Jerk (Weight)
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
Back Squat (Weight)
Back Squat for load:
– Build to a heavy single for the day in 6 working sets
* rest 60 seconds between sets *
– Build to a heavy single for the day in 6 working sets
* rest 60 seconds between sets *