CrossFit WOD, May 17, 2023

CrossFit WOD, May 17, 2023

CrossFit – Wed, May 17

Warm-up

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

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