16 May CrossFit WOD, May 17, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, May 17
Warm-up
Squat Clean (10 x 1)
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull