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CrossFit WOD, May 13, 2022

12 May CrossFit WOD, May 13, 2022

Posted at 20:00h in Work out of the day by

Friday

Warm-up
2:00 Row
-into-
3 sets:
30-second Single Unders
5 GHD’s to parallel
3 Sandbag Cleans (light/focus on transitions)
5 Worlds Greatest Stretch (each side)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance

Weightlifting
Snatch Balance (Weight)
2 Snatch Balance x 7 sets (light/moderate)

* Complete 1 set every 90 seconds for 7 minutes *

Workout Prep
Workout Prep
3 sets:
10 Double Unders
5 GHD’s
1 Sandbag Clean (work up in weight)

Metcon
Metcon (Time)
50 Double-Unders (Heavy Rope) (OR regular Double Under)
50 GHD Sit-Ups (OR V-Ups)
10 Sandbag Cleans (150/100) or barbell power clean (185/125).
40 Double-Unders
40 GHD Sit-Ups
8 Sandbag Cleans (150/100)
30 Double-Unders
30 GHD Sit-Ups
6 Sandbag Cleans (150/100)
20 Double-Unders
20 GHD Sit-Ups
4 Sandbag Cleans (150/100)
10 Double-Unders
10 GHD Sit-Ups
2 Sandbag Cleans (150/100)