CrossFit WOD, May 19, 2021

CrossFit WOD, May 19, 2021

Wednesday

Warm-up
8 min AMRAP
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)

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)

Weightlifting
Power Clean + Jerk (Weight)
Power Clean & Jerk for load:
– 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