20 May CrossFit WOD, May 21, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Hang Snatch (Weight)
Hang Snatch
3 sets (add weight each set)
1 Hang Power Snatch
1 Overhead Squats
1 Hang Squat Snatch
3 sets (add weight each set)
1 Hang Power Snatch
1 Overhead Squats
1 Hang Squat Snatch
Then
EMOM x 5
Hang Squat Snatch:
– 5×1, Work up in weight (moderate)
* Complete a rep every 1:00 (5:00) *
Clean Pull + Clean + 2 Push Jerk (Weight)
Clean and Jerk
2 sets (lightweight)
1 Clean Pull
1 Clean
1 Push Jerk
2 sets (lightweight)
1 Clean Pull
1 Clean
1 Push Jerk
Into
Clean Pull + Clean + Push Jerk x 2
– 1+1+2 x 5 . Work up in weight (moderate/heavy)
* Complete a set every 90 seconds (5 sets) *
This is a clean pull + Clean + 2 Jerks
Deficit Clean Deadlift (Weight)
Deficit Clean Deadlift (4in) for load:
– 4×3 @ 95% 1RM Clean
– EMOM x 5
– 4×3 @ 95% 1RM Clean
– EMOM x 5
10 Alternating V-Ups
3 Muscle Cleans (Empty bar)
5 Hang Power Cleans (Empty bar)
3 Muscle Snatch
5 Hang Power Snatch