18 May CrossFit WOD, May 19, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (8 Rounds for reps)
8 Sets
Every 3:00 or 1:1
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)
Every 3:00 or 1:1
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)
Weightlifting
Power Clean + Jerk (Weight)
Power Clean & Jerk for load:
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don’t rush into the lift but try to stay between 5-10 seconds between re
30-second easy bike or Row
5 dynamic squat stretch
5 Single Arm DB Thrusters (lightweight – each side)
3 Up Downs
5 Box Step Overs (each side)