19 May CrossFit WOD, May 20, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Split Jerk (Weight)
Heavy Single Split Jerk
– Heavy Single (10-12 minutes)
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Workout Prep
Workout Prep
1 set:
5/4 Calorie Row
5 Wall Balls
4 Box Jumps
3 Sumo Deadlift High Pull
2 Burpees
2 Shoulder to Overhead
1 set:
5/4 Calorie Row
5 Wall Balls
4 Box Jumps
3 Sumo Deadlift High Pull
2 Burpees
2 Shoulder to Overhead
Metcon
Metcon (Time)
3:00, 6:00 Amrap, and For Time.
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bars
30 Box jumps (24/20)
20 Sumo Deadlift High Pulls (95/65)
30 Burpee over Bar
20 Shoulder to Overhead (135/95)
– 2-minute rest/reset between each AMRAP –
15 Min Cap on the last set
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bars
30 Box jumps (24/20)
20 Sumo Deadlift High Pulls (95/65)
30 Burpee over Bar
20 Shoulder to Overhead (135/95)
– 2-minute rest/reset between each AMRAP –
15 Min Cap on the last set
-into-
3 sets:
5 Wall Balls
5 Kipping Knee Raises
5 Low Box Jumps
5 Sumo Deadlift High Pulls (empty bar)
5 Up Downs
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks