17 May CrossFit WOD, May 18, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Clean (Weight)
1 Rep Every 90 Seconds for 10 Sets
We will be building to a heavy 1 RM
This is test week!
Workout Prep
Workout Prep
2 sets:
1 Shuttle Run
2 Hang Power Cleans (build in weight)
10 second Assault Bike (build in pace)
2 sets:
1 Shuttle Run
2 Hang Power Cleans (build in weight)
10 second Assault Bike (build in pace)
Metcon
Metcon (Calories)
8 sets:
AMRAP 1:00
3 Shuttle Runs (25ft Down and Back)
3 Hang Power Cleans (185/125)
Max Calorie Assault Bike
-rest 2:00 between sets-
AMRAP 1:00
3 Shuttle Runs (25ft Down and Back)
3 Hang Power Cleans (185/125)
Max Calorie Assault Bike
-rest 2:00 between sets-
-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