19 May CrossFit WOD, May 20, 2019
Posted at 20:00h
in Work out of the day
05/20/2019
Warm-up
Weightlifting
Split Squat (Weight)
1a) Barbell Split Squats: 4 x 6 ea. Rest 30s.
Dumb Bell Bench Press (Weight)
1b) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
Metcon
Metcon (Time)
4 Rounds of:
200 Meter Run
20 Hang Power Cleans (95, 63)
10 Box Jumps (24, 20)
Rest 2:00
200 Meter Run
20 Hang Power Cleans (95, 63)
10 Box Jumps (24, 20)
Rest 2:00
score is total time
20 Min Cap
Then grab jump ropes, DBs, and Barbells,
Take athletes through all movements starting with:
30 Single Unders
10 BB Split Squats each side
10 DB Neutral Grip Bench Press
10 Hang Muscle Cleans
10 Hang Power Cleans