11 May CrossFit WOD, May 12, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, May 12
Warm-up
Push Press x1 Split Jerk x1 (5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *)
* 10-15 minutes *)
Metcon
Every 2:30(8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders
2:00 Machine
-into-
3 rounds (6-8 minutes)
10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)
10 Alternating V-Ups
10 Jumping Air Squats
5 Up Downs
2. Strength Prep
This week, athletes will work up in weight to a heavy 1 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.