17 May CrossFit WOD, May 18, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Warm-up
Metcon
Metcon (12 Rounds for reps)
Every min (12:00)
200/175m Row
200/175m Row
Looking to complete row in 40-45 sec time frame.
Weightlifting
Snatch (3*3*2*2*1*1)
Snatch:
– 2×3 reps @ 70%
– 2×2 reps @ 75%
– 2×1 rep @ 80%.
* Rest 60-90 seconds between sets
– 2×3 reps @ 70%
– 2×2 reps @ 75%
– 2×1 rep @ 80%.
* Rest 60-90 seconds between sets
Front Squat (5×3)
Front Squat 5 Sets of 3
Building each set
Building each set
3 rounds
1 round of Rowling (5 burpee penalty max)
5 Snatch Grip Push Press (empty bar)
3 Overhead Squats (empty bar)