11 May CrossFit WOD, May 12, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Overhead Squat (Weight)
Overhead Squat:
– 5×3 Moderate-Heavy (working sets)
* rest 60-90 seconds between sets *
– 5×3 Moderate-Heavy (working sets)
* rest 60-90 seconds between sets *
Workout Prep
Workout Prep**
1 set
2 GHD’s (Parallel) + 1 Full GHD
3 Push Press
3 Handstand Push Ups
1 set
2 GHD’s (Parallel) + 1 Full GHD
3 Push Press
3 Handstand Push Ups
Metcon
Metcon (Time)
For Time:
30 GHD’s
50 Push Press (95/65)
30 GHD’s
50 Handstand Push-Ups
30 GHD’s
30 GHD’s
50 Push Press (95/65)
30 GHD’s
50 Handstand Push-Ups
30 GHD’s
Auxillary Work
3 rounds
20 GHD Hip Extensions
15 Russian KB Swings (heavyweight) eye level
10 sandbag stepback lunges
20 GHD Hip Extensions
15 Russian KB Swings (heavyweight) eye level
10 sandbag stepback lunges
6 min AMRAP
30 sec. Machine (easy)
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Sit Ups (focus on leg extension when sitting up)
Strength Prep
3 sets (Empty Bar)
2 Snatch Grip Push Press
2 Overhead Squats