01 May CrossFit WOD, May 2, 2019
Posted at 20:00h
in Work out of the day
05/02/2019
Warm-up
Weightlifting
Box Squats (Weight)
Wide Stance Box Squats: 8 x 3 @50-60% of Back Squat 1RM, every 60s.
– 15" Parallel Box
– 15" Parallel Box
Deadlift (Weight)
Conventional Speed Pull Deadlift: 6 x 2 @50% of Monday , every 60s.
Box Jumps (Max reps)
Seated Dynamic Box Jumps: 6 x 3, every 60s.
Front Rack Lunge (Weight)
Front Rack Double Kettlebell Walking Lunges: 3 x 20 steps. Rest 90s.
Have a station set-up for Box Squats,
Deadlifts, and Seated Box Jumps
*Starting out with no weight on the bar and a low box perform:
3 Rounds of:
8-6-4 Box Squat
5-3-1 Deadlifts
3-3-3 Seated Dynamic Box Jumps
*10 Bodyweight Glute Bridges after each round (2 count at top of each rep)
*Add weight after each round