11 May CrossFit WOD, May 12, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
Workout Prep
3 sets:
5 Shoulder to Overhead on each arm (work up in weight)
3 Inverted Ring Rows (start with regular ring rows and work to get lower each set)
3 sets:
5 Shoulder to Overhead on each arm (work up in weight)
3 Inverted Ring Rows (start with regular ring rows and work to get lower each set)
Weightlifting
Split Jerk (Weight)
2 Split Jerks x 7 sets (light/moderate)
* Complete 1 set every 90 Sec for 7 Sets
Moderate Working Weight
Metcon
Metcon (Time)
3 rounds
21 Right Arm Dumbbell Shoulder to Overhead (50/35)
12 Strict Pull Ups
21 Left Arm Dumbbell Shoulder to Overhead (50/35)
12 Strict Pull Ups
21 Right Arm Dumbbell Shoulder to Overhead (50/35)
12 Strict Pull Ups
21 Left Arm Dumbbell Shoulder to Overhead (50/35)
12 Strict Pull Ups
Time Cap 15 Minutes
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks