16 May CrossFit WOD, May 17, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Snatch (Weight)
1 Rep Every 90 Seconds for 10 sets
You will build to a heavy single.
This is your test week!
You will build to a heavy single.
This is your test week!
Workout Prep
2 sets:
3 Deadlifts (build in weight)
10 Double Unders
5 GHDs
rest 30 seconds
3 Deadlifts (build in weight)
10 Double Unders
5 GHDs
rest 30 seconds
Metcon
Metcon (Time)
3 rounds:
21 Deadlifts (185/125)
63 Double Unders
21 GHD’s (Or 21 V-ups)
21 Deadlifts (185/125)
63 Double Unders
21 GHD’s (Or 21 V-ups)
TIme Cap 14 Minutes
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull