CrossFit WOD, May 11, 2022

CrossFit WOD, May 11, 2022

Wednesday

Warm-up
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

Weightlifting
Clean (Weight)
Squat Clean x 10 sets @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *

Workout Prep
Workout Prep
– With Partner –
2 sets
5/4 Calorie Ski or Row
5 Wall Balls
* Begin the ski when your partner finishes

Metcon
Metcon (AMRAP – Rounds and Reps)

16:00 Amrap
Teams of 2
18/14 Calorie Ski Erg (OR Row OR 200m Run)
18 Wall Balls (20/14)
* Ski erg is always occupied *

Partner 1 will start on the ski erg, and partner 2 will begin the ski when partner 1 finishes their calories and advances to the wall balls. Rest is earned with how fast the athlete can complete the wall balls while their partner finishes up the calories.